Monday:
Stamina Squats (in class)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Conditioning (in class)
“Rocket Power”
For time: (9min cap)
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches
Pounds – 115/85
*power snatches should be sets of 5 or fast singles. OHS 2 sets or less. Squat snatches fast singles.
Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2:00 between efforts.