P
A. q(:30) x 20
1 Squat Snatch
*70-80% of 1 RM
F
A. q(1:00) x 10
Alternate between
3 OHS and 3 BTN SnGp PP (5 sets for each movement)
B. 0:00-5:00
AMRAP [5]
5 PS 115/80 or KBS
5 BJO
*select a weight you can cycle 5 u/b reps with
5:00-7:00
REST
7:00
FT [12]
30 PS 115/80 or KBS (heavy)
30 BJO
*quick singles or small sets on PS
Extra: FQ
2:00 side Plank (L and R)
40-80 V-ups
100 Plate Russian Twists
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