Monday, October 24

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. -NO MISSES!

Metcon (AMRAP - Rounds and Reps)

9 mins AMRAP 9 Hang P. Snatches(95/63) 9 Burpee OTB 30 DU

Rx+(115/73), Bar facing burpees Scale x2 Singles