Three sets, not for time, of:
Double-Unders x 40-50 reps
Strict Toes to Bar x 8-10 reps @ 2110
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
4 Rounds of
7 Hang Snatch (115/75)
20 Sit Ups
10 Box Jumps (30/24)
K.B. Farmer Carry to mail box and back (53s/35s)
D. (Cool Down- If Time)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds
