Wednesday
A. Take 15 minutes to complete the following
Back Squat
x10 @ 70%
x8 @ 75%
x6 @ 80%
x4 @ 85%
B. For time
100 Double unders or 150 single unders
20 kipping HSPU
30 Hang Power Cleans @ 165#/110#
20 kipping HSPU
100 Double unders or 150 single unders
Essentials
A. Take 12 minutes to complete 4 sets of the following:
A1. Supinated pedlay rows x10
A2. DB’s or plate overhead March 30-45 seconds
A3. DB z-press x8-10
B. 10 minute AMRAP
10 DB hang snatches
8 push-ups
6 box jumps