1.) 4 Back Squat every 2 for 6 rounds @ 70%
2.) Farts
3 Rounds
50 Double Unders
10 Front Rack Lunge 135/95lb
10 Push Jerk 135/95
Extra credit:
1.) 2 Snatch Pulls @ 85,90,95%, rest 90 sec.
2.) Snatch 13 reps working up to 80% 1RM
Preferred rep scheme 3 reps @ 60 & 65% 2 reps @ 70 & 75% 3 reps @ 80%
3.) 1 Clean & Jerk @ 60,65,70,75,80%, rest 90 sec.
4.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
