1a) 4X10 Front Squats – 80% of your 5RM Front Squat
1b) 4X5 Strict Pullups – add weight if unbroken and easy
Conditioning:
3 rounds for time of:
10 Power Snatches 135/95#
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)
Wednesday:
7X2 Hang Snatch (just above knee) – work to a max double for the day, rest as needed
Conditioning:
20:00 AMRAP of:
50′ HS Walk40 KB Snatches (20l/20r anyhow) 24/16kg
*sub HS Walk with any level of HS work you are working on*
Thursday:
5X3 Hang Clean + 1 Jerk – work to a max triple for the day, rest as needed
Conditioning:
For time:
20 Burpee Box Jump Overs 24/20″
30 Throwing Med Ball Situps
40 DB Snatches (alternating) 50/35#
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#
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