3 rounds
10 Banded press
10Banded pull aparts
30 Shoulder taps
20 Birddogs
then..,
Strength:
BTN Snatch grip push press
5-5-5-5-5
*start light
then..,
EMOM x 10
1 Snatch + 1 hang snatch
@50%x2-55×2-60×2-65×2-70×2
*Scale: power/muscle sn
then..,
Cleans
3 sets of (2-2-2)
Clean pull 55-60%
+
2 low hang clean pull
+
2 hang squat cleans
then..,
EMOM x10
1 squat clean + 2 front squats
65%+
then..,
3 Rounds
20/15 cal
20 vups/ghd
20 pushups
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