Then for 3 mins:
5 Straight Leg OH Crunches
5/side Renegade Rows
Then for 3 mins:
5/side Half Kneeling DB Strict P
10 Russian KB Swings
Complete 3 sets of:
5 Strict Press
5 Split Jerks
10 Banded Pull Apart
(build in weight to prepare for the next part)
30/24 Cal Row (if not enough Rowers: 20/15 Cal Assault Bike)
15 DB Deadlifts (50/35 – 35/20)
15 DB Push Press (50/35 – 35/20)
24 T2B / Hanging Knee Raises / V-UPs / Toes to Post
Rest 2 mins
These intervals will test your grip today. The goal is to go unbroken on the DB work as much as possible If you can handle 10 reps unbroken, but cannot for 15; and you know the lower weight will be too easy, then cut it to 10 reps and finish off the remaining reps after.
Try to reduce the rest time between the DB’s and the bar so you can train to manage the weird feeling in your forearm and see where you can get.
EMOM x 10 mins:
1 Power Snatch from the blocks
(work up to a heavy single for the day)
AQAP but also for Quality:
20 Power Snatches at 70-80% of your 1RM
