Tony and Eric
Warmup:
500 m row or 400 m run
Mobility:
Dynamic stretch
B warmup:
2 rounds
80' waiters walk 24/16kg kb
40 mountain climbers
20 air squats
10 pushups
5 dips
Workout warmup:
10 min EMOM:
Snatch complex of: 1 power snatch + 1 hang snatch + 1 OH squat. Add weight as you can.
Workout:
10 rounds for time of:
9 toes to bar
6 HSPU
3 power snatches, 95/65, RX+ 115/75, RX++ 135/95
O lift:
On the 90 seconds, 10 rounds of:
1 power clean + 2 split jerks, work up to something heavy but maintaining proper technique.
Skill:
5 rounds of
10 CTB pullups
15 GHD back extentions