11 03 15

A1. OTM [12]: 5 Heavy BP – use a spotter

A2. OTM [12]: AD Hard {0:15/0:45}

B1. OTM [12]: 1 Full Snatch or 3 OHS. HPS practice is acceptable.

B2. OTM [12]: L-sit or Hollow Hold (0:10-0:20)

C. FT:

Row 750m – 500m – 250m

(9-7-5) or (7-5-3) MU (Sub 2:1 Bench Dips/MU)

9-7-5 Burpee Box Overs

D*. 2A-Weighted DB Box Step Up (Mid-thigh height) 3×12 per leg (30/20)

E.* Iron Scap