KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
done
+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
225
A2 – Power snatch x 1.1.1, rest 10 sec/3 min x 5 working sets (drop 40-50lbs off the pulls and move this bar FAST)
135 – 155 x 4
B1 – GHD situps x 3131 tempo x 8-10, rest 1 min
done
B2 – GHD raises x 5 + GHD hip extensions x 10, rest 1 min x 4
done
C1 – Sumo stance deadlifts @ 31X1 tempo x 7, rest 90 sec
225
C2 – V-ups x 6 + tuck tups x 12, rest 90 sec x 4 sets
done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
I took my time today and by the time I got to this I was a little out of focus, so not super high quality intent here.