Thursday 270717

Hang Snatch (Above Knee)

5x2, perform each set 5-10lbs heavier than used two weeks ago (Week: 170710 Day: 5)


EMOM 15, alternating:

a) 6-12 Ring Pushups

b) 2-6 Strict Chin-Ups

c) 10-15 GHD Sit-Ups OR Sit-Ups with feet anchored

All sets should be submaximal and technical. The goal here is to accumulate excellent reps.


Extra Work: Rope Climb Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Legless Rope Climb

2) Legless Rope Climb

3) Long Rope Pull

4) Medium Rope Pull

5) Short Rope Pull

6) Lying-to-Standing Rope Climb