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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