Monday- Mvt warm up (glutes) + Position Snatch + Snatch/MU Density + SL/Pull Density

3 sets not for time:

20 Lateral Crossover Box Step Ups

5 KB Windmill each arm

10 Banded OHS

+

A. Halting Snatch Deadlift (3 sec pause at knee cap on way up) + Squat Snatch, build to tough set in 12 min **not TnG on ground, 3 sec pause in catch of snatch

B1. Snatch, 10 x 3 TnG @ 60%, rest 45 sec

B2. Muscle Ups, 10 x 3, rest 45 sec

+

16 min EMOM

1st- 10 Jerk Grip Overhead Walking Lunges, 115#

2nd- 6-10 CTB Pull Ups

Warm up done. Obliques are sore!

A. 155# everything just felt heavy. Hip and groin are still feeling tight making it hard to be explosive.

B1. 125# done

B2. 3 MUs done. Pulling felt better today.

16 min EMOM

Could not even take 1 step with my right leg at that weight just felt like something in my right leg was going to rip. Completed it with empty barbell.

8 butterfly CTB every round. Arms are pretty sore.

Also spent all day moving apartments. Not sure I even remembered to eat before doing this.