AD
A. Box Step Ups 12-15/ Leg; Rest 30 Sec/ Rest 2 Min x 4
B. Hollow Position Static Hold 30 Sec; Rest 30 Sec x 4
Fitness
A. Back Squat 10, 10, 10 @ 40X0; Rest 3 Min
B. Hollow Position Static Hold 30 Sec; Rest 30 Sec x 4
+
For Time:
Row 500M
50 Jumping Squats
Row 500M
Sport/ Competition
A. Power Snatch- Work up to a heavy single
+
6 Min AMRAP
5 Over Head Squats- 135/ 95#
5 Chest to Bar Pull Ups