Dynamic Effort (Wednesday) Mid-hang muscle snatch, 7x2 reps @ 40% 1RM snatch Tall snatch, 7x2 reps @ 50% 1RM snatch Snatch shrug, 7x2 reps @ 80% 1RM snatch Strict chest-to-bar pull-ups, 5x5 reps EMOM x 7 min: 1 C2B pull-up + 1 T2B + 1 bar MU *Must perform all three movements consecutively without coming off the bar. 10 burpee penalty for every break in the set of three, to be added up and done together at the end of the EMOM. Strict ab-mat sit-ups x 100 reps
Wall squats x 25 reps
*Face wall with hands extended over head, find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.