Weightlifting
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single

Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single

Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single

Conditioning
“Full Send” (in class) (16 min cap)
3 Rounds:
50 Double-Unders (or plate hops)
5 Rope Climbs (2/1 Rope pull-ups)
50 Double-Unders
15 Thrusters (135/95)

* doubles unders meant to be done in under a min. Rope climbs shoulde take less than 2min. Thrusters are moderate and meant to be done in two sets or less.

Back Squat (in class)
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

Rest upwards to 2:00 between sets.

Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups