Primer Week 

  • 3 sets :
    • 5 Single-Leg Box Squats / side
    • 6 Controlled Scap Pull-Ups
    • :30 hollowbody hold

6 sets : every : 90 @ 55%

  • 1 pull
  • 1 floating snatch
  • 1 ohs

5 rounds : emom

  1. 3 x ( 1 power snatch + 1 ohs) @ 115/75 or 60%
  2. 50 double unders
  3. 10 burpee pull ups
  4. rest