MOB: Full Body
WU: 5 BB Hang Power Snatch. 5 BB OH Squat. 2:00 DU/Singles
R: Movements
A. Overhead Squat. 20 Minutes to a 3RM.
B. AMRAP in 10:00 of:
5 Hang Power Snatch at 85% of todays 3RM
5 OH Squat @ same weight
20 Double Unders
LIII: 3 Hang Power Snatch. 3 OH Squat
LII: 5 Hang Power Snatch @ WOC. 5 OH Squat @ same wt. :30 DU attempts or 60 singles
LI: 5 Hang Power Snatch. 5 OH Squat @ same. 60 singles/toe taps/10 calorie row. OR 10 Sledgehammer strikes each arm, 10 air squats, Double Unders or DU sub of choice
PWMOB: Lax ball in C/S/B. Rollout calves and hamstrings. U/D dog x3
Advanced: None
Endurance: None