A) Coaches Choice Warm-Up
B) 4 Sets
Single Arm Ring Row Hold x10-15 sec ea.
rest 30 sec
Straight Arm Banded Lat Pull Down x15-20
rest 60 sec
then do:
EMOM For 5 Min:
Muscle-up x1-3
OR
Seated Banded Muscle-up x2-4
OR
Strict Chin-up x7-10
C) “Snatch-anne”
21-15-9 Reps Of:
Hang Squat Snatch (105/75)
Handstand Push-up
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