Warm up

500m row

10 RDL with empty barbell

10 Bent over rows empty barbell

10 high pulls with empty barbell

6 muscle cleans with empty barbell

6 muscle snatches with empty barbell

(2 from pockets + 2 from mid thigh + 2 from mid shin)

 

Strength

Every 40” for 8 mins 1 power clean @75% of 1RM 

rest 2’

Every 40” for 8 mins 1 power snatch @75% of 1RM

**these percentages are of your 1RM squat clean

 

Conditioning

“For time”(10’ Time Cap)

60 Strict Pull ups for time

**Use band if needed

 

rest 5’

 

12’ AMRAP

12 Toes 2 BAR

24 alt. Pistols

12 ring push up

 

Scales

Toes 2 bar

L1 Toes 2 Ring

L2 Knees to chest/elbows

L3 V-ups

L4 Ab mat sit ups

 

Pistols

L1 Pistols on a box

L2 Pistols with band under butt

L3 Single leg squat to a box

L4 air squats