Mobility- Extension of the psoas 3mins either leg
Warm Up- ladders and hurdles-5min amrap
Strength- single leg rdls 8/8
Superset with
Accessory- single leg hamstring bridges 8/8
5 sets in total, 15mins to complete
Conditioning- E2MOM for 20mins
Min 1: 3 power snatches, into 3 overhead squats
Min 2: 1 ring or bar muscle up/ 3 strict chest to bars/ 3 strict pull ups/ 3 eccentric chins
Only going for muscle ups if able to get 10 reps, every other movement will be strict, no kipping
