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Friyahhhh 12102021

Warmup

Strength


https://www.youtube.com/watch?v=Ex6hd3aX6yA


5-5-3-3-1-1:

Snatch Pulls


Rest 1:00 Between Sets.



https://www.youtube.com/watch?v=2D53mKADAuU


Squat snatch

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (No Misses)


Rest 1-3 Minutes Between All Sets


For Time: skills

70% of Max Ring Muscle-ups

Rest 2:00

50% of Max Ring Muscle-ups

Rest 2:00

30% of Max Ring Mu


Level 2

5 Sets For Quality:

6 Strict Ring Dips

6 Strict Chest to Ring Pull-ups


Wod

DIANE

21-15-9:

Deadlifts 225 / 155 lb

Handstand Push-ups


Level 2

Reduce weight

Use risers

Ddble db push press





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