A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch
*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%
Followed by…
One set of:
Front Squat x 3 reps @ 82.5%
(no tempo prescription)
C.
Three rounds of:
10 Deadlifts (225/155 lbs)
10 Bar Muscle-Ups
Immediately followed by. . .
Complete rounds of 30, 20 and 10 reps for time of:
Wall Ball Shot (30/20 lbs)
Toes-to-Bar
Please note times for each couplet and also total time to complete both.
D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed