Gus D

Gus D

Warm Up and Mobility

Oly
EMOM 3
High Hang Power Snatch + Snatch Balance + OHS

EMOM 3
1 – 3 High Hang Snatch

Or

Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice

Bar Muscle Up Progression

Open Offseason
6 Rounds of 40 seconds on 20 off
Bar Muscle Ups
Double Unders

“Cannon”
3 RFT
15 x Hang Power Snatch 95/65
15 x Pull Ups
20 x Lunges (Alternating)

*If you did Sundays workout sub pull ups for Deadlifts