A.  Snatch DL + Power Snatch from pause @ top of knee + OHS; 1+1+1 x 5 sets @ 70-75% (84-90)
+
gymnastics work
day 1
A1. Strict HSPU by feel x 2 sets  **any height that you can
come back up solid
A2. Mixed grip high pull chin up cluster 2.2.1.1, alternate grip each
rep x 2 setsB1. Deficit HSPU feet on 27-30″ box by feel x 2 sets
B2. Pike dead hang to inverted on rings x 3-5 x 2 sets  **lower with
as straight body as possible

C. Strict MU from knees/toes x 10 tough reps
+
2 rounds
10 hollow rocks
10 hollow ups
10 sec hollow hold
10 sec leg lowering abs x 3
10 sec supine posterior pelvic tilt x 3
**rest 10 sec between exercises, rest 90 sec between rounds

+
10.9.8..1
CTB pull ups
Calories on AB (2x)
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