-Skill:

Overhead squat therapy

-Work capacity:

Amrap 10′

10 thruster 40Kg/ 30

8 bar facing burpees

Score: round e rep.

-Core: Max rep v-up (one shot)

 

–ONE&ONLY TEAM COMPETITOR–

Strength: 

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:

-3x Mid-thigh snatch (Work up to a max for the day)

2: Back squat: Warm up then:

-80% x 3 reps superset with 20m prowler push (medium weight…maintain speed thru the whole 20m)

-85% x 3 reps superset with 20m prowler push

-90% x 3+ reps superset with 20m prowler push

*If you have a true 1 RM, take percentages off 90% of that number. Also, hit the prowler on the 2 warm up sets before the 80% for a total of 5.

Work Capacity: Complete 3 rounds for time of:

-400m run

-20x KB snatch (70#/53#)

-10m handstand walk

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

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