Session 1
Warm up - Crossover symmetry “activation”
A) 4 x 0:30 seconds HS Hold
*After each set do 10 shoulder rolls + 20-30 second straight arm OH stretch (lat/pec stretch)
B1) Strict Press
4,4,4,4,4
B2) Strict Weighted Chin Ups
4,4,4,4,4
3 Rounds for time:
10 Bar Muscle Ups
10 Strict Deficit HSPU 3.5/2”
100 Double Unders
Session 2
EMOM x 10 minutes
1 Power Snatch + 2 Overhead Squats
*Work up in weight
3 Rounds (Every 90 seconds start new round)
10 Muscle or Power Snatch 95/65#
10 Push Ups
@ 4:30 do
3 Rounds FOR TIME
10 Muscle or Power Snatch 95/65#
10 Push Ups
@ 9:00 do:
3 Rounds (Every 90 seconds start new round)
10 Muscle or Power Snatch 95/65#
10 Push Ups