Friday
Oly Work
8 min EMOM
Snatch 75%+
Build to Heavy
Fail = 6 burpees
Pump Session
20 Minute EMOM
1) 5 Bench Press 70%
2) 5 unbroken hang power snatch @ 70% snatch
3) 12 pistol squats
4) 5-10 Strict Pullups
5) 18-30 Second L Sit
Scaling
3) 12 high box step up with controlled descent
4) 5-10 banded Strict pullups
5) L Sit may be done on rings, hanging from rig, or sitting on ground