Wednesday
A. Take 15 minutes to build to a 1RM Front squat for the day
B. 2 minute AMRAP
40 Double unders or 60 single unders
8 Power Snatches @ 95#/65#
AMRAP Overhead squats @ 95#/65# remaining time
rest 1 minute then repeat until you complete 65 Overhead squats
*Cap at 4 sets
*4th set is a 3 minute AMRAP
Essentials
A. Complete 3-4 sets of the following in 15 minutes:
A1. Barbell Romanian deadlifts x8-10
(Focus on sqeezing the glutes and driving heels though the ground)
A2. Glute bridge DB bench press x12
A3. 12 Turkish sit-ups w/ KB’s or DB’s
B. For time:
5-4-3-2-1
Shuttle runs
15-12-9-6-3
KB sumo deadlift high-pulls
18-15-12-9-6
Ring rows/pull-ups/jumping pull-ups
*14 min time cap