| Warmup 4 sets of: 5 squat press outs 5 pvc sottts press 5 alternating single leg vups Then go through a pvc snatch warmup |
| Strength 5 sets of tempo ohs on the 2:00 start no equipment– 1:00 of 3 seconds down, 3 seconds up with a pvc/broomstick kb/db–:30 each arm of 3 seconds down, 3 seconds up barbell- :45 of 3 seconds down, 3 seconds up |
| CrossFit Workout :30 of work, :30 of rest for 20 total rounds A-Squat snatches (or power snatch to ohs) B vups C Burpees D wall sit Score is total reps, other than the wallsit |
| Extra Work 10 sets of 2: Bench press @65%. Move as fast as possible. Go on the :90 start. 8 Sets of 3 Back Squat Start at 70% and build as heavy as perfect form allows |
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