Warm-Up:
5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)
Strength:
Hang Snatch (Above Knee)
5×2, perform each set 5-10lbs heavier than used two weeks ago
WOD Training:
EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups
Extra Work:
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Legless Rope Climb
2) Legless Rope Climb
3) Long Rope Pull
4) Medium Rope Pull
5) Short Rope Pull
6) Lying-to-Standing Rope Climb