Perform in the most optimal order for your schedule. Although Lifting first makes the most sense on this day.

Warm Up: 4 min Chill Bike+6 min :15 sprint/:45 chill


A. Snatch


Shoot for 3 singles north of 90% of your 1 rep max. Obviously if you feel good go for the PR.

B. 4 sets for Quality

10 Alternating DB strict Press(Hold two DB and alternate pressing reps)

3 Bar Muscle Ups+10 toes to bar(idea is to hang on in between and create a smooth transition)

20 Shoulder taps(use the wall to make positioning as crisp as possible)

C. For time

15 Box Jumps 40/30


DBall Front Squats 100/70 (Ball held in front of body)

DBall Ground to Shoulder 100/70

Run 200

D. Class

Thursday, May 17th, 2018 at 6:22 am / Competitive