DATE

2022/06/12 SUNDAY | 108 COMPETE

WARM-UP
2 Sets:
1:00 Row
10 Hamstring Kick-ups/leg
10 Superman
5 Split Squats/leg
5-10 Strict Pull-ups
– Pause for :01 on the pull-ups at the bottom.

1 Set:
5 Hip extensions (:03 hold @ top)
5 Kip Swings, immediately into
3-5 Kipping Pull-ups
10 Alternating foot-wrap Pistoös
3-5 Kipping Pull-ups
10 Pistols

1 Set:
10 Hip Extensions
5-7 Kipping Pull-ups
10 Pistols

POWER
Hang Snatch + Snatch Balance (1 Rep-Max of Snatch)
3 x 2+2 @ Up to 50%

Squat Snatch (1 Rep-Max of Snatch)
2 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 80%
1 x 2 @ 75%
1 x 2 @ 70%
1 x 2 @ 60%
1 x 2 @ 50%

Snatch Push Press + Overhead Squat (1 Rep-Max of Snatch)
2 x 3+3 @ 50%
1 x 3+1 @ 60%
1 x 3+1 @ 70%
1 x 3+1 @ 80%
1 x 1+1 @ 90%

METCON
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold

ASSCESSORY
Depth Jump
3 x 5 @ light

then

EMOM 8:
Min. 1 | 15-20 GHD sit-ups
Min. 2 | :15-:20 hanging L-sit hold