Warm-up:
10x hinges with PVC pipe
10x Push-up + Downdog
10x Air-squat
10x Jumping air-squat
Weightlifting:
Starting with an empty barbell, find a 5RM Power Snatch from the hip in 12 minutes.
Strength:
2A) Deadlift: 50x5, 60x5, 70x5, 80x5+ (Based off training max)
2B) Bench-press: 50x5, 60x5, 70x5, 80x5+ (Based off training max, if no Bench press 1RM, test, then finish with one ME set at 80% of TM)
Training max (TM) = 90% of 1RM
Conditioning:
12” AMRAP:
Alternating sets of ME Strict/ME Kipping HSPU***
****40 Double-unders between ME sets
OR
12” AMRAP:
ME Chin/toes Handstand hold***
****40 Double-unders between ME sets