Overhead Squat

B: 3x10
I: 3x8
A: 4x3


10 min EMOM:

Even: Snatch Complex: 1 snatch + 1 hang snatch + 1 OHS + 1 snatch balance

Odd: 10 hollow rocks


bowler, biceps on post


Floor Press 5x5


5 heavy back squats

42 ring rows

10 heavy back squats

30 ring rows

15 heavy back squats

18 ring rows

Hypertrophy work: 1-armed strict press (5 sets of 20)





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