A. Hang power snatch, build to a 3RM in 15:00
B1. DB bench press, 3x4-6 reps
B2. Pull ups, 3x10
+
AMRAP in 8:00
8 back squats (from the ground, 85/125)
10 bar facing burpees
40 double unders
A. 5:00 pistol squat practice/build to a tough weighted pistol
B. 1 & 1/4 front squat, 4x3, 2:00 rest between sets
+
4 sets for even times:
10 toes to bar
12 wall ball
200 meter run
:90 rest between sets
A. Max out Friday
+
For time:
15-12-9
Shoulder to overhead (75/115)
HSPU
A. Overhead squat, build to a 3RM in 15:00
+
AMRAP in 3:00
6 hang power cleans (65/95)
8 HR Push ups
10 KB swings
:60 rest
x4
after the rest, pick up where you left off in the previous set
A. Shoulder Press, build to a 1RM in 12:00
B. Back squat, 5x2 @70%, begin a set every :60
+
AMRAP in 10:00
10 thrusters (65/95)
10 burpee pull ups
400 meter run