Thursday
Baseline
3x
1/1 Arm bar + TGU + windmill at the top
5 GSQ
5 push-up to downdog
Practice
5x
5 suitcase DL
5 ring dips
Rest 1 min and HR is in dark gray
Double KB ladder- you go, I go
1-2-3-4-5-4-3-2-1*
Swing
Clean
Squat
Press
*Do 1 swing, 1 clean, 1 squat and 1 press, then rest while partner goes. Then do 2 swings, 2 cleans, 2 squats and 2 presses, and rest while partner goes. Go up to 5 of each, then back down to 1.
Emom x 5
8/8 snatches
Durability
Roll, stretch and breathe