P A. q(2:30) x 5 2 Squat Snatches + 1 Hang Squat Snatch *Starting at 70% and increasing each round *complete all 3 reps as quick singles, not u/b reps B. 3 rounds Row for cals [3] REST [1] WB
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A. 00:00-15:00 Establish a 10RM BS 15:00-17:00 REST 17:00-23:00 q(1:30) x 4 5 BS @ 80% of 10RM B. AMRAP [10] 6 sHSPU or sPress (fat bar or DBs) 9 ABMSU 12 BJ *aim for 5-7 rounds moving smoothly threw
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P A. q(2:30) x 6 BP *sets 1-3: 3 @ 80% of 1 RM *sets 4-6: 2 @ 85% of 1RM *complete sets with a partner and spotter F A. q(2:30) x 6 8 Pushups or Dips + 50’ Sled