30. Jul
A) Back squat
Final day of the volume cycle – if you miss today you’ll have the same opportunity again on Monday – hopefully lots more PR’s!
B) Every 90 seconds for 12 minutes
Barbell complex
1 snatch
1 hang snatch
1 overhead squat
1 snatch balance
C) Time Trial
2000m row
Gymnasty
Max weighted deadhang pull up
Max weighted dip
Max rep unbroken strict pull ups, 5 sets
Max rep unbroken dips, 5 sets
-rest as needed between sets/attempts