Barbell Class 6:30
PULLING STRENGTH
Warm -up
Emom x 10 min
1. 5 body weight pendlay rows
2. 1-3 rope climbs
Rest 4:00
Emom x 10 min
1. 10 Kneeling Snatch High Pulls (Light weight)
2. 10 Sitting Lat Pull downs
BB Cycling Emom x 5
-7 High Hang Power Snatch (light weight)
Rest 3:00
BB Cycling Emom x 5
-7 High Hang Power Cleans (light weight)
Shoulder Burner at the End !!
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a