STRENGTH
For Weight
Squat Snatch
6×2 @ 80-85%
Drop and Reset
Rest as needed
Focus on consistent, perfect reps throughout each set. Take an extra second on the set up to final your optimal position, there is no reason to rush.
CONDITIONING
For Rounds and Reps
AMRAP 15 Minutes
20/12 Calories on AAB
10 HSPU (2018 Open Standard)
10 Deadlift 225/155lbs
*More Options:
Less HSPU per round
Lighter Deadlift
EXTRA
AMRAP 4:00 x 3
Rest 2:00
400m Run
Max Hanging Bar hold + 1 strict pull up every 10” in remaining time