WARMUP
STRENGTH/POWER
POWER SNATCH + HANG SQUAT SNATCH + SQUAT SNATCH
10 complexes @ 95-135#/55-95#
rest 60sec
breathing/cycling focus
HIP THRUST
BB Hip Thrusts:
,7,5,3,3,3
Build to a heavy triple for the day
WOD
5min EMOM: X3
Min 1: 20 Sec AMRAP CTB Pull-ups
Min 2: 20 Sec AMRAP Thrusters @ 95/65lbs
Min 3: 20 Sec AMRAP TTB
Min 4: 20 Sec AMRAP Hang Squat Snatch @ 95/65lbs
MIn 5: 20 Sec AMRAP BAR MU/ pushups dips
rest 3
*Speed Foucs - work on movement efficiency and speed, goal is the same number of reps each set
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