ACTIVATION
Mobilize and roll your tissues needed. Make sure your calves are stretched out.
2-3 Rounds
20 Ring Rows
10 OHS
5 Band Pass Throughs
STRENGTH
Snatch (from blocks, bar at knee) 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1
Power Snatch (from blocks, bar at knee) 3RM (9 RPE, no misses), then -10% for 2 x 3
Close Grip Bench Press 80% for 5 x 5
Strict Press 5RM, then -15% for 2 x 5 (last set is 5+)
Barbell Rows (paused 2 sec on sternum) 3 x 10
CONDITIONING
50-30-20
KBS #70#55
WB #20#14
TTB
Then
50 Rings Dips