EMOM x8
3-6 Srict pull-ups
*scale to band assisted
**Advanced use strict chest to bar pull-ups
EMOM x8
6-12 Kipping pull-ups
*Scale to beat swing
**Advanced use butterfly chest to bar pull-ups.
EMOM x24
A- 12 DB Alternating hang split snatch 22.5/15kg
B- 10 Candlestick pistol
C- 8 Strict ring dips/ fixed bar dips
D- 6 Wall climbs for quality
//SCALED//
A- 12 DB Alternating hang split snatch 22.5/15kg
B- 8-10 Candlestick squat
C- 6-8 Fixed bar dips
D- 4-6 Wall climbs for quality.
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