Wednesday

Pursuit
A. Power Clean – Build to something heavy; Double – Drop from the top. NO TnG. – 12 minutes
15 minutes:
B1. 1Wall Walk + 4-6 Side Steps L/R
B2.  Dubs – Practice for 2 mins
5-7 sets; RAN
+
30-20-10
BIG Box Jump Step Down
DB PP – 35/20
Cal Row
 
Performance
A. 1 Hang Power Clean + 1 Power Clean + 2 FS – 12 minutes
15 minutes:
B1.  5 Strict DH2I + 1 German Hang
B2. Wt. sit ups; increase wt. every set – 15 reps
B3. Sandbag Squat Jumps – 8-10 reps – SPEED.
5-7 sets; RAN
+
“Amanda”
9-7-5
Snatch Full @ 62K/43K
Muscle Up