Prep:
3 Sets:
60 sec/side Banded Ankle Distractrion w/ KB
10 Prone Ts (Hold 2 sec at top)
20 sec Bar Hang

Essentials

A. OHS

Every 2min x4 sets:
4 OHS @ 33X1

Perfect reps w/ Light load. If needs to Use PVC to get depth then scale as needed etc.

B. EMOM10

1 Pause Power Snatch (Pause 2 sec below knee)

BB and light loads. All technique based.

C. 3 Sets Every 3min

10 alt Back Rack Forward Lunge Tough
6-8 Slow Bench Dragon Flags

Can hold on to rig for flags as well.

 

Fitness

A. OHS

Every 2min x4 sets:
4 OHS @ 33X1

Start light and build in loads. Aim for perfect reps.

B. EMOM10

1 Pause Power Snatch (Pause 2 sec below knee)

start light to moderate and build to tough sets but no misses. If miss you have to go back down a weight.

C. 3 Sets Every 3min

10 alt Back Rack Forward Lunge Tough
6-8 Slow Bench Dragon Flags

Can hold on to rig for flags as well.