Session 1
Warm up - crossover symmetry, 2 rounds of: 15 shoulder rolls + 10 air squats + 5 strict pull ups, 2 rounds of: 6 KB Snatch (3 each arm) + 1-2 strict muscle ups
10 Rounds for time:
4 Strict Muscle Ups
12 KB Snatch (6 each arm)
18 Air Squats
Session 2
Warm up - couch stretch (30 sec each side), squat hold (1 min), calf/ankle stretch (30 sec each), 2 rounds of: 15 air squats (varying stance width and toe angle) + 10 cossack squats (5 each side) + barbell front rack stretch + 5 slow muscle cleans
Squat Cleans
4x2
Clean Pulls
4x3
Front Squats
4x1