Workout of the Day:
A. Z-Press 4×5
B. 25-20-15-10-5
Russian KBS (use Double DB/KBs if possible)
Hip Ext or Good Morning
Tuck Ups or GHDSU
Competition:
A. 3 RNFT
Russian Dip x6-12 Reps (try not to swing if possible)
Hand Stand Hold x;45-;60
L-Sit x:45 (hang or from paralletes)
B. EMOM Until Failure
Snatch 1 Rep
Starting at 135/75 (add 10lbs each set)
** No second chances, stick the rep on the first try, if not then terminate the workout.
C. 21-15-9
Power Snatches 95/65
TTB
Box Jumps 24”/20”
OHS
D. Optional Accessory Work
3 Rounds NFT
Prone Row x5 Reps
Ring Dip x6-12 @3111