Strict Pullups (4 x 8)
-These are strict Pull-ups with conventional grip.
-Focus on full range of motion with each rep.
-Heels together, glutes are engaged.
-Scaling option is Resistance band strict Pull-ups
*SUPERSET each set with Push-ups
Pushups (4 x 10)
-Chest Must touch the ground each rep
- If you don't have touch and go pushups yet, start by laying down and pushing up from the ground
Back Squat (1 x 20)
-Warm-up and perform your set @55-60% 1 RM Back SQ
-Set your goal to UNBROKEN 20 reps
Snatch Complex-5 (1 EMOTM x 6 min)
High Hang Power Snatch- Hang Power Snatch-Power Snatch
Warm-up and start working @70-75% 1RM Snatch for all 6 sets.
*Barbell cycle: SPEED and good FORM are the main focus. Touch and and go reps with no resetting pauses in between.
Metcon (AMRAP - Rounds and Reps)
8 mins AMRAP
8 Wall Balls(20/14)
8 H.R Push-ups
Rx+(40/20), HSPU(Kip allowed), (95/63)