Pregame:

Bicep opener 2 sets

Warm-up:

3 rounds:

3 Snatch from mid-hang

3 OHS with toe roll

3 BB windmills each arm

Load the bar with 40-50%, then…

WL:

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.

Strength:

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

Conditioning:

For time:

50 Dubs

20 WBS

40 TTB

40 Dubs

30 WBS

30 Pistols

30 Dubs

40 WBS

20 HSPU

Extra work:

Strength:

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