Strength/Skill:
Every 90 Sec for 8 Rounds
Snatch Extension + Snatch High Pull @ 95% Snatch Max
-Pull up and back HARD
Metcon:
10 min Ascending Ladder
1 Ninja Rollup -> 1 Pullup
2 Ninja Rollup -> 2 Unbroken Pullups
-Increase rep scheme for both movements by 1 rep each round
-If you break pullups, do 3 Burpees then finish your set. One set of penalty burpees per round
Accessory Work:
5 rounds for form
Top ring support hold 10s into
15 Ring support pulses
Bottom of dip support hold 10s into
5 strict ring dips
Try to go unbroken for each full set, remembering to hold your hollow tension and push down through the rings
Mobility:
2 min Lacrosse Ball Lat Smash, per side
2 min Lacrosse Ball Trap Smash, per side
