Pulling, it’s like littering, but you get stronger instead of getting in trouble.
Snatch Deadlift + Snatch Pull
4x(1) @ 100% of Snatch
Clean Deadlift + Clean Pull
4x(1) @ 100% of Clean
*If your snatch and clean are very limited by technique, work to heavy singles in each complex.
12 Ring Rows with :01 pause with rings touching chest
25 Hollow Rocks
*Untimed workout, elevate feet if possible.
If desired/if time permits:
12:00 Moderate to difficult pace Airdyne or row, but not run.