08 09 17

P
A. PJ: 5×4@80%

B. PP: 5×4@80%

C. AMRAP [7]
1A-DB Snatch (50/35) or Barbell PS (115/75)
OTM: 7 WB (20/14) or 7 Jumping Squats starting at 0:00
Use the heaviest weight possible which allows you to move close to maximal speed.

*D. Pause OHS (3 sec pause) 4×4@75%
*E. 14-12-10-8-6-4-2 of:
Dips
T2B
OTM: 3 Burpees starting at 1:00

 

F

A. PJ: 5xH4 (DB or Bar OK)

B. PP: (DB or Bar) Establish a 1RM, then 3×6@70% of 1RM

C. AMRAP [7]
80 1A-DB Snatch (50/35) or KBS (Overhead)
OTM: 7 Air Squats or 3 Burpees starting at 0:00