Monday
Prep
PVC Mobility
3x
1/1 TGU
5/5 Halos
5 Pushup to Downdog
Bear Crawl length and back
Strength
1-2-3-4-5-1-2-3-4-5 Push Press
1-2-3-4-5-1-2-3-4-5 Ring Dips
1-2-3-4-5-1-2-3-4-5 Bent Over Rows
10s/10s- 20s/20s- 30s/30s- 45s/45s Single Arm Overhead Carry
Conditioning
100 snatches
Use the same size weight you’d use for the snatch test (10 snatches per arm EMOM x 5). Rest as little as possible, but as much as needed.
Durability
Roll upper body against wall