11.17

A. Dead lift – work @ 70-75% for 3 fast singles off the ground over 5 sets
*In between sets work on HSPU skill work either wall or off box + double under positional work
**for HSPU work on tripod position and controlled reps (3-4sec. negative) off the wall or from a box or downdog position
***double under work – 20-30 seconds of skill work
+
“20twenty”
5 rounds for time
20/16 calorie AB
20 DB hang power Snatch; 50/35# (10/side)