PRIMER:
3 Rounds
200M Easy Row
6 Push Ups + 12 Air Squats
3 Muscle Snatches + 3 SGPP + 3 OHS + 3 Hang Squat Snatches
MOBILITY:
With an empty Barbell
3 x 5 Hang Squat Snatches
STRENGTH:
Hang Squat Snatches
On The 4 x 3 Sets
12 Unbroken Hang Squat Snatches
Start at 50% of your 1 RM and Climb to 60-70%
WOD:
3x Max Strict HSPU
Rest 1 Minute Btw Sets
3X Max Strict Ring Dips
1 Minute rest btw sets
Modifications
HSPU: Double DB Strict Press
Ring Dips: Deficit Push Ups or Push Ups
Dumbbell Version:
3x Double DB Strict Press
Rest 1 Minute
3x Max Deficit Push Ups on DB’s
Rest 1 Minute btw sets
Bulletproof Shoulders:
3x Max Shoulder Taps
3x Max Distance Bear Crawl
Bodyweight:AMRAP 5
3x Max Shoulder Taps
3x Max Distance Bear Crawl