Front rack walking lunge – 4 x 10/side @ AHAFA (must be able to step through)

3 rounds for quality
5 strict HSPUS
15s L-sit
6 windshield wipers

Good Morning, four sets of four

Box Back Squats: Three rounds of three

#Strength
6 x 3 of:

• BB snatch-grip deadlift

1,2,3,4...10,9,8,7...2,1

In 15 min find 1rm of front squat

15 min timecap
10-1
Thruster 50kg/35kg
C2b/pullup

A:
10min emom :
6x hang power snatch @ 40% snatch
+
3x max strict pull ups
B:
15min clean & jerk practice
+
”Death by”
Power clean & jerk @ 50%1RM/Burpees

1 Power snatch
(As heavy as form allows)