A1.snatch grip DL @ X121 (re-set) X 5 X 3(heavier than last week); bad PNF X 15 seconds
A2.protracted ring FLR X 10-30 seconds X 3; 90/90 pigeon (rear leg emphasis) PNF X 15 seconds
B.AMRAP in 8:00
3/1 strict pull-ups
10 hindu push-ups
15 squats
Performance
A.15:00 block
-power clean and jerk @ 75% X 2 (drop all)
-archer push-up (floor) X 3-5 se side
-bad stretch PNF X 15 seconds
B.15:00 block
-shrimp squat variation X 3-5 ea
-3-8 strict TTB
-pec PNF X 15 seconds
C.6 sets EMOM
odd=L-sit X 8-10 seconds
even=swan X 8-10 seconds
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