KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
+
A – Below knee paused snatch x 1/Squat snatch x 1 – 6 sets, rest 10 sec bt reps, 2 min bt sets
145-155-165-175-185-195-205
Was feeling pretty good so I did an extra set and it felt the best of all of them at 205 because I knew I had to stop dicking around.
B – Front squat 4 sets of 6, no longer than 1 sec pause at top of each rep, rest 3 min
225 across
C1 – Sumo deadlifts x 8,8,6,6, rest 90 sec
255-275-315-325-335
C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5
done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done