A. Hang Power Snatch + Low Hang Power Snatch + Power Snatch; 1 complex on the min for 8 minutes
115lbs
B1. Box Squat; 5 reps x 3 sets; rest 30 seconds
265lbs
B2. Back Rack Barbell Walking Lunge; 16 total steps (8/leg) x 3 sets; rest 3min bw sets
135lbs
C1. Single Leg Goodmorning (back rack); 6-8 reps/leg x 2 sets; rest 30 seconds
95lbs
C2. Wtd Single Leg Sorenson Hold; 20 sec/leg x 2 sets rest 2-3min bw sets
25lbs
+
4 sets:
3min AMRAP:
3 Heavy KBS
6 Push-ups
9 Air Squats
rest 1min bw sets
+
4 sets:
3min AMRAP:
3 Heavy KBS
6 Push-ups
9 Air Squats
rest 1min bw sets
5+ 2 air squats - 4 + 5 air squats - 4 - 4
Speed sticks arrived today, lets get after it and see how fast we can get that swing speed
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