Strength
1) back squat (HB): 7×3 @ 75%, rest 1-2 minute
2) 5 x 3 good morning @ 1/2 weight used for squat, rest 1-2 minutes
Olympic/Conditioning
5 minute AMRAP
5 hang snatches @ 70-75%
15 UB wall balls
rest 3 minutes
4 minute AMRAP
5 hang snatches @ 70-75%
15 UB wall balls
rest 2 minutes
3 minute AMRAP
5 hang snatches @ 70-75%
15 UB wall balls
rest 1 minute
1 minute AMRAP
C2B pull-ups
Accessory
NOT for time:
3 rounds
ME:60 seconds L-sit on parrallettes
10-15 “Hug-A-Twinkie”
