MOB: Full body
WU: 3 BB Hang Power Snatches. 6 BB OHS. 9 C2B Pullups
A. Hang Power Snatch. 15:00 to a heavy single
B. 3 rounds. 3:00 work/:60 rest @70% of today’s 1RM
3 Hang Power Snatches
9 C2B Pullups
LIII: 5 C2B Pullups or 9 pullups.
LII: 9 Pullups at sub of choice.
LI: Weight of choice and subs of choice OR 7 sledgehammer strikes/each arm. 7 squats. 7 ring rows.
PWMOB: PVC roller in lats and triceps. Lax ball in C/S/B/Forearms. Stretch hip flexors and hamstrings. Pigeon pose.
Advanced: @80% of today’s 1RM. 3 Hang Power Snatches. 4 OHS. 5 Ring MU.