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A. Snatch – 5 work sets of: 1 snatch from mid-thigh + 1 snatch.

B. Overhead squat – 2×3@78%.

C. 3 rounds, not for time:

10 strict toes-to-bar (scale to strict leg raises)

Seated single-arm DB presses – Same format as before: as many as possible on weaker arm, then match that number with your stronger arm.

DB/KB bent-over rows (same format as the presses).

D. Bonus – Max time in forearm plank on the exercise ball (“stir the pot”). No sagging!