ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause
3 Rounds of Barbell Complex of:
8 Deadlifts (45, 30kg)
8 Hang Power Cleans
8 Back Squats
8 Bent-over Rows
4 Rounds of:
10 Reverse Lunges in place
10 Ring Rows
Makeup one accessory session you missed this week. This should work to strategically improve where you are weakest! You can mix and match movements if needed.
Make a note of your achievements in 'Open Gym'