1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s.
– This is 6 "work sets"
– Take 3-4 sets to build to a moderate weight.
– Beginner: Work technique with a light bar
1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s
1 Rope Climb
10 Toes to Bar
15 Power Snatch (35/25kg)
Rx+ : Legless RC (42.5/30kg)
4 Rounds of:
8 Alternating DB Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)
Make a note of your achievements in 'Open Gym'