For time
12 DB Alternating Power Snatch RX 20 kg, 5 Bar Muscle Up
12 DB Alternating Power Snatch RX 20 kg, 10 Chest to Bar Pull Ups
12 DB Alternating Power Snatch RX 20 kg, 15 Pull Ups
12 DB Alternating Power Snatch RX 20 kg, 10 Chest to Bar Pull Ups
12 DB Alternating Power Snatch RX 20 kg, 5 Bar Muscle Up
Pull day
A1 4×8 deadloft
A2 4×8 pull ups
A3 4×10 seated close cable row
A4 4×10 high pull
A5 3×10/12 side shoulder raises
A6 3ss 12 ghd sit ups + 15 superman back extension
Full body lower focused
B1. 3x 12 Deadlift
B2. 3 ss 15 goblet squat + 15 dumbbell hip thrust
B3. 3 ss 20 suitcase back step lunges + 15 Machine hip abduction
B4. 3 x 12 Shoulder press
B5. 3x 12 Machine row
B6. 3 ss 15 push ups + 15 trx wide grip row
B7. 3 ss 20 crunches with leglift + 20 russian twists + 20 floor back extension
