1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed.

Record you combined (back squat + front squat) 1 rep max weight.

"3 Rounds for Time
20 Wall Ball Shots @9/6kg
20 Power Cleans @50/30kg

TC: 12 min."

(1+1+1)-…-(1+1+1) of:
“BB 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
1RM
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo.

A: Max rep HSPU (test)

B: Buy in: 200m run
5 rounds
3 CTB
6 HSPU
9 ball slam
Cash out: 200m Slamball run

16 Weighted Walking Lunges (Bar on Back)
8 floor Back Extensions
Rest as needed

• “Angie” For Time:
Pull Ups 100 reps
Standard Push Ups 100 reps
Sit Ups 100 reps
Air Squats 100 reps

Run 5K

Run 20 min pk
Run 10 min vk
Run 10 min pk
Run 5 min vk

Rollback Triceps Extensions: 4 x 12. Rest 60s.

Down the rack Alternating DB Curls: 1 x submax with each set.
*Start with a weight you can perform 10 reps on each arm then proceed down the rack performing 1 rep less than max for each set.