Warm up
20 Min. Find 1 Rep Max
Deadlift
13 Min. AMRAP
15 Deadlift @50%
12 Sit ups w/ plate 15/25#
9 KB or DB Snatch20/35#
6 KB or DB Thrusters (3R + 3L)
100 Wall balls w partner
(if ball hits ground or break taken; Penalty is 15 Sandball slams)
Rx Program
Back Squat
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
superset: 8 GHD Sit ups
9 Min. EMOM
Add weight every 3 min.
Mid Hang P. Snatch + Low Hang P. Snatch + P. Snatch
