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Warm-up
EMOM 5
5 strict pullups
10 push ups
15 air squats
Then
10 Overhead Squats
10 Pressing Snatch balances
10 Snatch Balance
10 Hang squat snatches
Stretch the shoulders and quads
Week 9 Hollow Rock Challenge
90 reps
Oly
Pick your Weakness
A. Snatch Pull 5×3 @100% of 1RM
B. The Catch Complex
1 Snatch Balance
1 Snatch High Hang/3rd Pull
-Can drop bar of necessary
Work up to a challenging load if form is perfect
Strength
High Bar Back Squat
2-2-2-2-2
WOD (12 min)
“Amanda”
9-7-5
Squat Snatches (135,95)
Muscle-ups
Sub 3 Chest to Bar Pullups and 3 Ring dips for each muscle up