1) WARM-UP:
Stretch
Mobility: PVC Ankle mobility x 10 each
3 rounds: on command with coach
2 - position high pull x 4 (experienced: panda pull)
Slow Power Snatch x 4 (experienced: squat snatch)
Overhead Squat x 4 (experienced: snatch balance)
2) GYMNASTICS: Alt. EMOM 12
*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1-4
Strict Pull-ups x 5
Strict HSPU x 5
Strict T2B x 5 (Phase II Kip T2B x12)
Alt. Pistols x 14
3) CONDITIONING: 5 min
3 min Row/Ski/AAB @ moderate effort
—1 min rest—
1 min Row/Ski/AAB Max Effort
4) METCON: Double Partner “Brian”
6 RFT":
5 x Rope Climbs (Rx+ legless, Scaled rope pulls)
25 x Back Squat @185/125 (Rx+ 225, Scaled less than or equal to 155/105)