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
A. q(3:00) x 6
2 Pause BS + 3 BS
*70% of 1RM BS for all sets
*2sec pause in the bottom of the first 2 reps
B. 5 RFT [15]
10 double DB PC or KBS
10-15 DB Deficit Push-ups
20 WB or AS
*2 sets max for Push-ups each round
C. 5 Rounds
Plank Hold [1]
REST [1]
A. q(3:00) x 6
2 Pause FS + 2 FS
*3 sec pause in the bottom position
*70% of 1RM FS
B. AMRAP [16] in teams of 2
20 BMU
40 DL 275/185
60 BJO
*1 PWAT on all movements
*try to select a partner you can share a bar with
*cap at 4 rounds
Extra: 3 RFQ
10L/10R DB Bulgarian Split Squats
20L/20R Copenhagen Hold seconds
1:00 Wall Sit
