1. Strength
Front Squats
15:00 to find a 7RM
2. Fitness
7RFT: (18:00)
60 Double Unders
21-18-15-12-9-6-3 Hand Release Pushups (RX+ = HSPU)
10 Front Squats (70/50kg)
Extras:
Power Snatch
10:00 EMOM
3 TNG Power Snatches
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB