Do in this order:
(If you didn’t go in order last time you are cutting the team short.)
Warm up:
If you failed wallballs last week this will be your warm up all MWF;
Every :30 do 10 wallballs for 5 minutes. Rest 1 min and do a max set.
Failed ttb:
Row 500 m + 5-10-15-10-5 unbroken ttb rest 1 min and do one max set
If you failed both alternate between the two warm ups doing the one you failed worse at MWF.
If you didn’t fail at either;
10 minutes of Rolling 100’s with 3/2 muscle ups +1 for every meter over or under.
Mobilize as needed
A)
10 squat snatches (165/110 lb.), by 2:00***
8 squat snatches (185/125 lb.), by 4:00**
6 squat snatches (205/135 lb.), by 6:00*
4 squat snatches (225/155 lb.), by 8:00
2 squat snatches (245/165 lb.), by 11:00
***if you failed in this set
1 HIGH HANG squat snatch plus 2 ohs every 2 min for 12 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B and 35 burpees for time. Done for the day.
**if you failed this set 1 HIGH HANG squat snatch plus 2 ohs every 2 min for 10 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B. Then C or Class.
*1 HIGH HANG squat snatch plus 1 ohs every 2 min for 8 min AHAP. Accumulate 2 minutes of weighted hip ext hold. Then B. Then C or Class.
B) 50/35 strict pull-ups+50/35 strict hspu in 8 minutes. Divide up reps as needed to get completion.*
*if you fail 4 super sets of 10 barbell rows+10 Arnold press. Rest 3 minutes between sets.
C) 20 min. Every 2 min.
24/20 cal row+30′ hsw+1 bar mu
D) class.