Monday August 31st

Warm Up:

Warm up - couch stretch (30 sec each), kneeling quad stretch, ankle/calf mobility, 2 rounds of: 15 air squats + 10 shoulder rolls + 5 strict pull ups, 2 rounds of: 10 barbell thrusters + 5 kipping pull ups, 1 round of: 10 thrusters 115/75 + 5 BMU, 1 round of: 5 thrusters (workout weight) + 3 BMU.

A) 15-10-6

Thrusters 165/115#

Bar Muscle Ups

B) Snatch

4 x 1 Snatch Grip Push Press + 1 Snatch Balance + 1 Pause OHS (3 sec)

4 x 3 Snatch (75-85%)

4 x 3 Low Hang Snatch Pulls (75-85%)

4 x 3 Deficit Snatch Pulls (75-85%)

C) 7 Rounds 

20/15 Calorie Bike

5 Strict Weighted Pull Ups 50/30#

1 Min Rest