Strength
Hang Snatch: 40/2, 50/2, 60/2, 70/1, 75-85/1*4
Conditioning
22 min. AMRAP
400M Run
18 Toes to Bar
8 Power Cleans (135/95)
2 Min Rest between Rounds
Extra
Before Class
FS: ***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12+ – Increase 5-10#
Accumulate 20 strict HSPU facing wall
*focus on proper hand placement
8 min. EMOM
-4 legs only from start to bottom of kip + 6 kipping hspu
After Conditioning
Midline/Core: not for time
-20 archups
-2 min. tabata arch hold
-20 archups