04 11 23

P

A. q(1:00) x 18
1 Squat Snatch
*sets 1-6: 70%
*sets 7-12: 75%
*sets 13-18: 80%

B. FT [14]
12 PS + 24 CTBPU
9 PS + 18 CTBPU
6 PS + 12 CTBPU
3 PS + 6 CTBPU
*155/105 or a weight you can do quick singles with

F

A. q(1:00) x 18
*sets 1-6: 3 Hang Muscle Snatch
*sets 7-12: 3 BTN SnGp PP
*sets 13-18: 3 OHS

B. FT [14]
24 DB PS + 12 sPU or PD
18 DB PS + 9 sPU or PD
12 DB PS + 6 sPU or PD
6 DB PS + 3 sPU or PD