Wednesday

Strength

Ax4

A1.Hang Squat Snatch x2 + OHS x4 build to moderate w/great technique
F: OHS x5 for technique P/S: Build to moderate set of 2H+2

A2. Muscle Up Progression
F: Ring Row + Push-up x8-10 reps
P: 5x CTB Strict Pull-up + Ring Dip
S: Ring Muscle Ups x3-5

Conditioning

B. One Set every 4 min for 16 min
12/9 Cal Bike  
12x Thruster
12x Pull Up

F: 2DB Thruster + Jumping Pull Up
P: 95/63# + Chin Over Bar
S: 115/75 + CtB Pull Up
*score each set. Should get at least 1 min rest