1. Warm-up – Leg Swings, PVC, Back twist
3 Slow Rounds:
2 Strict Pull ups
15 Hip Extensions
Then after
25 Narrow Grip OHS w/ empty bar
2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s
3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 135/95lbs
10 Toes to Bar
4 Power Snatch
10 T2B
6 Power Snatch
10 T2B
And so on…
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