Warm-up:
10x hinges with PVC pipe
10x Push-up + Downdog
10x Air-squat
10x Jumping air-squat (accelerate out of power position)
Weightlifting:
Starting with an empty barbell, find a 1RM Power Snatch from the hip in 12 minutes.
Strength:
2A) Deadlift: 65x5, 75x5, 85x3, 95x1+
2B) Bench-press: 65x5, 75x5, 85x3, 95x1+
All numbers based off of training max
Conditioning:
12” AMRAP:
Alternating sets of ME Strict/ME Kipping HSPU
30 Double-unders between ME sets