Pullup Ladder – progress to failure twice
4×8 Bulgarian split squats
*Perform a couple test reps. If you are off balance or “wobbly”, perform unweighted.
6min AMRAP: one-arm long cycle
Post weight and total reps to comments.
Rest until completely recovered, then:
6min Airdyne or run for distance
Record movement performed and distance to comments.
3x Push-up plank hold (squeeze stomach and glutes)
Warm-up with light technique work (snatch)
Set 1: Lighter than comp – 1 swing 1 snatch, one hand switch. Record time and reps to comments
Set 2: Comp – snatch only. Record time to comments.
Set 3: Same as set 1
*Rest until recovered with all efforts
3x max push-up plank hold (squeeze stomach and glutes)