KB Complex-1 (1 EMOTM x 5 min)
4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS
Chest-To-Bar Pull-ups (4 x 8)
-These are strict C2B Pull-ups with conventional grip(Hands facing you)
-Focus on full range of motion with each rep. Chest is making contact with the bar. Scale it accordingly.
-Heels together, glutes are engaged.
-Scaling option is Resistance band strict C2B Pull-ups
SUPERSET each set with Dips
Dips (4 x 8)
-Advanced athletes can perfrom Ring Rows.
-Scale Dips w/ Resistance band dips, Box dips
Snatch Complex-6 (1 EMOTM x 5 min)
High Hang Snatch-Hang Snatch-Snatch
-Warm-up and start working @ 75-80% 1RM Snatch.
Metcon (AMRAP - Rounds and Reps)
9 mins AMRAP
9 Hang P. Snatches(95/63)
9 Burpee OTB
Rx+(115/73), Bar facing burpees
Scale x2 Singles