Thursday. 10.1.15

MOB: Full body mobility.
WU: 5 HSPU. 5 Strict Pullups.
R: Hang Power Snatch.

S: Hang Power Snatch. WU to 65%. Then: EMOM for 12:00: 1 HPS + 1 OHS
C: 5 rounds for reps of:
:30 max HSPU/:30 rest
:30 max strict pullups/:30 rest

LIII: 1 or 2 abmats.
LII: Sub of choice + jump assisted pull-up (not to exceed more than 10 per round)
LI: Subs of choice.

PWMOB: Lax ball in C/S/B/Forearms. Rollout lats. Couch Stretch. Hamstring stretch.

S: EMOM for 12:00: 1 KB snatch per arm + 1 KB OHS (right arm) + 1 KB OHS (left arm)
C: Same

Advanced: Strict Deficit HSPU. Strict C2B.
Endurance: None

S: Weight of choice.
C: 5 rounds: :30 max DB shoulder press/:30 rest + :30 max strict pull-up/:30 rest

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