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. Low Hang Snatch (below knee), build to 1RM for the day + 5 singles @ 90%

B. Hang Power Clean + Squat Clean, build to a max complex TnG for the day + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Toes to Bar

Rest 90 sec b/w sets

+

3 sets not for time:

8-10 GH Sit Ups @ 3010 tempo

10 Seated DB Arnold Press

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

A. 175. Singles at 155

B. 205, singles at 205

1) 4:30, 18ttb

2) 4:20 15 TTB

3) 4:40 22 TTB

Abs were so sore next day.