– OLY & JUMP –
Olympic Lifting: Snatch + Plyos

5 sets:

1 Power Snatch + 1 Squat Snatch + 1 Hang Snatch @ RPE 7.5-8.5
5 Seated Box Jumps @ 30”/24”

*Rest 1:30 in between sets.

– WORKOUT OF THE DAY –
“Sweet Sixteen”

EMOM 16:

Minute 1: 6-10 Bar Muscle-Ups
Minute 2: 12-14 GHD Sit-Ups
Minute 3: 10-12 Overhead Squats @ 95/65
Min 4: 16/12 Cal C2 Bike

*OHS = unbroken

F: Empty bar / Pull-ups & 40 seconds of machine work.
P: As Written
E: 135/95