Warm-up:

DROM drills

10 Air-squats

5x Bent-leg Table-top

10 FS w/ BB

5x Straight leg table-top

5 FS@50%

5x Shoulder bridges

Strength:

1) FS: 85% of last week x3x3 sets

WL:

2) Snatch: 85% of last week x1x1

Conditioning:

3) 20” AMRAP:

With a partner.

Partner A: Run 1 mile

Partner B: AD or Row (competition, for calories)

A and B switch when A returns from the run.

If done under 20 minutes, start this chipper as an AMRAP with the time remaining:

20 HSPU

20 Pull-ups

20 Jumping lunges (R + L = 2)

Score is number of reps plus AD calories

Competition:

AM: 1, Press: 85% of last week x3x3

PM: #2, #3