Bicep opener 2 sets
3 Snatch from mid-hang
3 OHS with toe roll
3 BB windmills each arm
Load the bar with 40-50%, then…
1) Every 90 seconds for 10 rounds:
3 Hang Snatches, working up to a max, if you hit a max before the tenth round, drop weight and finish the EMOM.
Some people will use blocks today.
2A) Snatch first-pull 5x5, working to a 5RM ***
***Note: Go heavy, but favor technique and integrity over weight.
2B) 5x5 Strict Weighted Pull-up, or 5x5-8 reps banded pull-up
4A) RDL 5x5 AHAP
4B) 5xME front-lever hold (up to 30 seconds, may use band or partner assist)
5A) Bent-row 5RM in 4-5 sets
5B) Powell raise 4x8
6) 4x8 Bicep curls