MOB: Dynamic mobility
WU: 15 hand release pushups. 10 air squats. 5 C2B pull-ups. Review Hang Power Snatch and warmup to starting weight.
S: Hang Power Snatches. 2 reps EMOM for 8:00 at 80% of your 1RM.
C: AMRAP in 14:00 of
15 hand release pushups
10 air squats
5 C2B pullups
Option 1: 12-7-2 rep scheme
Option 2: subs of choice
PWMOB: Lax ball in C/S/B/Forearms. PVC roller in lats and triceps. Pigeon Pose. Stretch hip flexors, hamstrings and calves.
Advanced: Wear a weight vest 20/14
Endurance: None