A. Build to a 1 rep max for the day in 12-minutes:
Power Snatch + Overhead Squat
B. Snatch Pulls (rest 2-3 minutes in between sets)
5 @ 90%
5 @ 90%
5 @ 90%
3 @ 95%
3 @ 95%
C. 5 Sets of
5 Back Squats @ 80%
Rest 2-3 minutes between sets
D. For Time (25-Minute Time Cap):
400m Run
50 Hand-Release Push Ups
400m Run
50 KBS (55lbs)
400m Run
50 GHD Sit-ups
400m Run
50 Deadlifts (155lbs)
400m Run
50 Wall Balls (20lbs/14lbs)
E. EMOM for 10-Minutes:
Even – 15 OHS (95lbs)
Odd – 5 Pull-ups + 5 Toes to bar