Warm-up
Smash Lats & Triceps, 2min./side
-then-
4 Steady Rounds:
10 Single Leg KB Deadlift (5 each side)
10 Burpees
Strength
Pause Power Position Snatch 6x3 @70-80%
MetCon
RX
AMRAP 15 Minutes:
10 Front Squats, 115/75lbs
10 Handstand Push-ups
10 Lateral Bar Burpees
(RX+ 135/95lb front squat)
SCALED
95/65lb front squat
sub DB push press for HSPU
LITE
AMRAP 15 Minutes:
10 Goblet Squats
10 DB Push Press
10 Burpees
Cool Down
Pigeon, 3min./side
Competition Side Work
200m Sprint x10
Rest 3:1
