Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

90/90 Hip Opener Stretch- https://www.youtube.com/watch?v=nLuvQCTPrcY

6-8 Natural Knee Extensions

+

A. Snatch , build to tough double for the day + 5 singles @ 90-100% **drop from top

B. Squat Clean, build to a tough single + 5 singles @ 85-90%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

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

A. 185

Drop sets at 185

B. 245

Drop sets at 225

1) 4:55; 8 MUs

2) 4:40; 8 MUs

3) 4:50; 7 MUs