Wednesday

Strength

Ax5  
Hang Squat Snatch x3 + OHS x3
*rest 90 sec after each set

F: OHS x8 reps, or 3x Hang Power Snatch + 5x OHS

Conditioning

B. 4 Rounds
30 sec on/30 sec off; Score is total reps combined

1. Row for Cal
2. Thruster
3. CtB Pull Up

F: 2DB Thruster, Jumping or Kipping Pull UP
P: 95/65 Thruster, CtB Pull Up
S: 115/75 + Bar Muscle Up