GENERAL WARM-UP
3 Rounds not for Time
20 Double Under
20 Strict Leg Raises
20 Banded Face Pulls
20 Banded Pull Aparts
20 Reverse Lunges

SKILL
3 Sets:
Max Reps Strict Ring Pull-ups

POWER
Squat Snatch (% of 1RM Snatch)
3 x 3 @ 53-58%
3 x 2 @ 63-68%
4 x 1 @ 73-78%

STRENGTH
Push Press
4 x 4 @ 90-95% of 1RM Strict Press

METCON
AMRAP 11:
10 toes-to-bars
10 hang power snatches (65/95 lb)

ASSCESSORY
EMOM 15:
Min. 1 | :40 Dumbbell Romanian Deadlifts 22,5/15 Kg
Min. 2 | :40 Hollow Hold
Min. 3 | :40 banded side steps

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