ACTIVATION
2-3 min banded glute
then 3 Rounds
5 Walkout with sampson stretch
10 Thusters
5 Pull Ups
STRENGTH - U Pick 2
Snatch
Set 1: 78% x 2, 83% x 1, 88% x 1
Set 2: (add up to 10lbs) 78% x 2, 83% x 1, 88% x 1
Clean and Jerk
Set 1: 78% x 2, 83% x 1, 88% x 1
Set 2: (add up to 10lbs) 78% x 2, 83% x 1, 88% x 1
Sumo Deadlifts 5RM (9 RPE, eccentric slower than concentric), then -10% for 5
CONDITIONING
AMRAP 13 For TIme
3 Power Snatch
12 GHDSU
36 DUs
AMRAP 3 Min Interval
15 Muscle ups
ME Thrusters 135/95
rest 3 Min
AMRAP 3 Min Interval
12 Muscle ups
ME Thrusters 135/95
rest 3 Min
AMRAP 3 Min Interval
9 Muscle ups
ME Thrusters 135/95
rest 3 Min