EARingDip

ATHLETE

A. EMOM10
Min 1: 5-12 T2B/Knees to Chest
Min 2: 0:30-0:40 Hollow Rocks

B. “Schlitz”

4 Rounds:
400 Meter Run
4 Muscle-ups or 4-8 Pull-ups + 4-8 Dips
40 Double Unders

COMPETITOR

(CompTrain Open)

A. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

B. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

C. Squat (Only if you didn’t do your 1RM yesterday)
3×2 Back Squat, across

D. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU