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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


One Arm Complex ladder

1-2-3-4-5-4-3-2-1*

Swing

Clean

Squat

Press

*Do 1 swing, 1 clean, 1 squat and 1 press, then repeat on the other side. Then do 2 swings, 2 cleans, 2 squats and 2 presses, then repeat other side. Go up to 5 of each, then back down to 1. 


Emom x 5

5/5 snatches


Durability

Roll, stretch and breathe

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