A. Front Squat
- 5-3-1-1-1
B. 4 rounds (3 movements)
- Snatch DL (w/ 5 sec lower) +
- Snatch Hi-pull +
- Hang snatch
- Add weight each round
C. 3 sets for time @80,85,90%:
- Row 500m (or Bike SPRINT for 2min)
- 10 DB step ups (AHAP)
- 20 chin ups (scale: w/ band or negatives)
- rest walk 2 min btwn sets
D. 3 sets
- 3 WCU (Weighted Chin-Up w/ 2 sec descent) **
- 8/8 1-arm row
- Rest 30 sec btwn sets
** Scale: 4 sec Negative Chin-ups
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