BARBELL
1) BB Warm-up: Clean Progression x 3: floor, below knee, above knee, mid thigh, power position, tall clean (2 sec pause at each position)
2) EMOM x 10 – Snatch High-pull + Hang Power Snatch + Snatch Balance (work to a heavy set)
ACCESSORY
Dips – 5×5-10 (rings or matador: jumping, kipping, strict, weighted)
BODY-WEIGHT ONLY
For time / 12 cap
75 Air Squats
50 Sit-ups | RX+ GHD Sit ups
25 Burpees
50 Sit ups | RX+ T2B
75 Air Squats
WOD
AMRAP 12
90 KBS 45/35/25 | RX+ 70/55/35
150 Double-unders
30 Pull-ups | RX+ Ring Muscle-ups
KICKER
For Time:
30 Hang Power Cleans 95/65 | 75/55 || RX+ 115/80 | 95/65