Friday

Strength

A. One rep every 90 sec for 12 min; 8 sets

1x Snatch Extension + 1x Hang Squat Snatch + reset + 1x Full Squat Snatch

F: Overhead Squat x5 reps; 31x1 tempo

Conditioning

B. 2 Rounds for max reps; 1 min On, 1 min off (start at any station)

1. Strict HSPU

F: Seated 2DB Press
P: Strict HSPU or piked HSPU off box
S: Strict HSPU

rest 1 min

2. Toes to Bar

F: Sit Up
P/S: as rx

rest 1 min

3. Overhead Squat

F: KB Front Squat
P: 95/65
S: 135/95#