1. Warm-up
3 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(switch arms each round)
20 Calorie Row
2. OLY
Snatch
6×3 @ 70-75%
3. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Row
12 Back Squats
10/7 Calories on Row
9 Back Squats
10/7 Calories on Row
6 Back Squats
10/7 Calories on Row
3 Back Squats
10/7 Calories on Row
(Take bar from the rack.)
——–Optional——–
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Strength
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM
6. Accessory
Strict Chest To Bar Pull Ups
12×3
Rest as needed.
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