“The strongest of all warriors are these two – time and patience.”
A. Snatch Pull + Snatch + Overhead Squat
1+1+2 @ 60% (% of Snatch)
4 x 1+1+2 @ 70%
B. EMOM x 15
Min 1: 6 Pendlay Rows
Min 2: 9 Boxjumps @ 30/24
Min 3: Muscle Up + 12 Ring Dips
Min 4: 30 Sec Hollow Hold
Bonus*
Iron Scap Protocol
Weighted Back Extensions – 3×10
GHD Sit-up holds – 3 x 30 sec (add weight if you want)