STRENGTH:
7 minutes to work up to moderately heavy 2 position PC
1) At knee
2)Mid Thigh
 
3 min AMRAP
10/7 Cal Row
12 PC 115/80
– Rest 3 min –
3 min AMRAP
10/7 Cal Row
8 PC 135/95
– Rest 3 min –
3 min AMRAP
10/7 Cal Row
4 PC 165/110
 
 
Comp Rx:
1. Hang Squat Snatch
Build to a Heavy Single
 
2. Conditioning
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders
 
3. Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
 
4. Chest to Bar Pull-ups
For Time:
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups