| Warmup 3 rounds 5 snatch grip sotts press with pvc or empty bar :20 bottom of pushup hold :30 side plank/side |
| Lift Every :90 for 10 rounds 1 High hang squat snatch-3 second pause in the bottom No equipment–:30 of pvc, with a 3 second pause in the bottom Kb/Db–1/arm, same pause Barbell-build as high as perfect technique will allow |
| CrossFit Workout 3:00 AMRAP, 1:00 rest x 4 rounds 10 hps 10 burpees over your bar/db no equipment–ideally, 10 powerful ball slams wih a basketball, soccer ball, etc. If you don’t have that, spike an old pillow. kb/db–10 total barbell-rx would’ve been 95/65 |
Extra Work 10×1 sumo box squat @60% of your back squat for SPEED. Then EMOM of HSPU and Pullup type stuff Odd minutes-1 hspu every 8 seconds Even minutes–1 strict pullup or pullup type movement every 6 seconds Continue for as long as you can. 11 minute cap (which would be 82 hspu and 100 strict pullups) |
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