single leg DL x 10/side

skater squat x 10/side

Pull up plus to strict pull up x 5+feel

Push up plus x 10

wall angels x 10




A. Power Snatch from 3 sec pause @ knee + OHSQ; 5-7 working sets in around 10 minutes of time.  Focus on back positioning and being patient.  Drive through your legs and get full extension.


every 3 minutes for 9 minutes

400m run

7 burpee pull ups

~rest 3 minutes~

10 minute amrap

50m farmers walk @ 70/55# per hand

20 Push ups

20 sit ups