Wednesday

A. Every 2 minutes for 12 minutes:

     Strict Weighted Pullups

     5-5-3-3-1-1

B. 12 minute AMRAP:

    30 Deadlifts (185/125)

    30 HSPU's

    30 Box Jumps (24/20)

    30 Russian KB Swings (70/53)

    When KB swings are finished, perform as many DU's as possible until the 12 minute clock runs out.

 

5pm Oly Lifting

A. Muscle Snatch + 2 OH Squats

     4 sets @60%

B. Hang Power Snatch

    5x3 @60, 65, 70, 70, 70

C. 2 Hang Power Clean + 2 Push Press

    4 sets @60%

D. Press

    4x6