Gymnastics
A. Barbell Jefferson curl 3×3 – slow and controlled 5 second pause at the bottom
B1. Neutral grip strict ring pull ups x 3-5 reps **3 second hold at the top of each rep x 3 sets
B2. P-lette push ups on toes x7-10 reps x 3 sets @32×1 tempo
Barbell
**Snatch Technique Primer:
Snatch High Pull + Muscle Snatch + Power Snatch + OHS; 3+3+3 x 3 sets w/an empty barbell
*Perform the first set from the high hang, second set from above the knee, third set from below the knee
A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%x2; 60%x2; 70-75%x1 OTM x 5
B. Back Squat @33X1; 60%x2; 70%x2; 80%x1-2 for 6 total reps
C1. Chest-Supported Barbell Row x8x4 @50X1
C2. KB Front Racked Step-Up x 5/leg x 4 (12-16″ box)
+
EMOM x 18 (6 sets of each):
Minute 1 – 7-10 Chest-to-Bar Pull-ups
Minute 2 – 3-5 Strict Ring Dips + 3-5 Kipping Ring Dips
Minute 3 – 35 Double Unders