10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed
B. Three sets, not for time of:
Wall Facing Handstand Hold x 30 sec
Sotts Press x 5 reps
Snatch Balance: x 5, light, for technique
C. Strength
E2MOM x 12 Minutes (6 sets),
3 Position Snatch: High hang, below knee, floor
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 80%
Set 5: 80%
Set 6: 80%
D. Strength Superset
Four sets of,
Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing
Strict Press x 5 reps, climbing
rest 60s
E. MetCon (EMOM) x 15 Minutes
Minute 1: 15 Wall Balls (20/14)
Minute 2: Double Unders x 40-50 reps
Minute 3: Row 150m
F. Core Work
Three sets of,
Push-up position plank x 60 sec
Side Plank Rotations x 10 (each side)
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