Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. Hang Snatch (mid thigh), build to 1RM for the day + 5 singles @ 90%

B. Power Clean, build to 2RM TnG for the day + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Bar Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

8-10 Strict Toes to Bar

10 Seated DB Arnold Press

10 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

A. 185 max squeezed under there. 165 singles

B. 205 double; 205 singles

1) 5:03 +11

2) 4:47 10

3) 4:50 10