Mobility:
30s ankle mobility, per side
10 prone dislocates
10 overhead wrist extension
5 squat + thoracic rotation, per side
10 Dislocates
Warm up: 2 rounds
5 muscle snatch , 45/35
5 OHS
25 DUs / 50 SUs
Workout #1: 21-15-9
Power snatch, 95/65
OH Squat, 95/65
Burpees over barbell
RPE 7; short of breath, only speak in short sentences
Workout #2: EMOM 10 – Alternating
5 strict hspu / DB Z press / Negatives
3 strict muscle up / strict pull up / Negatives
Skill:
8 x :20 Hollow hold / :10 rest
8 x :20 Superman hold / :10 rest