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1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps.
2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat
Continue to build loading from Complex 1.
3) 7 minute Up Ladder:
3 Overhead Squats 115/75
Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up.
4) Muscle-ups: 10 minutes Practice
Work on any facet of a Ring Muscle-up.
5) Wide Grip Lat Pull-Down: 4 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE