Monday
AM Session – MAP 2 – 1 Min On/OFF
Row
DU
Hang DB PC+OH (50/35) – switch arms at 30 sec
Burpee BJ Overs (24/20)
AD
X2 Sets
rest 2 mins after 2 Sets
Repeat 2 Sets
PM Session
1 BS – 2X5@65%
BS – 2X3@70%
BS – 2X1@80%
2
Hang Squat Snatch + Snatch + OHS
3X70% of Snatch RM
3X75% of Snatch RM
3 9 Min EMOM
3-4 Ring Muscle Ups – Work on being Efficient through your reps
4 5 Sets:
10-15 Ring Dips
400m Run
20 Power Snatch (75/55)
rest 2 mins
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