• Dynamic Warm Up

Strength:

4 Sets: (Every 90 Seconds)

• Back Squat x 6-8 @21X1

Skill:

“Cindy”

AMRAP in 20 Minutes:

• 5 Pull Up
• 10 Push Ups
• 15 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

7 Sets: (EMOM)

• Back Squat x 3 @ 70% of 1 RM

Skill:

“Cindy”

AMRAP in 20 Minutes:

• 5 Pull Up
• 10 Push Ups
• 15 Squats

Or

“Mary”

AMRAP in 20 Minutes:

• 5 Handstand Push Ups
• 10 Pistols (Alt.)
• 15 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

• Drop Snatch x 1 rep

B) Take 12 minutes to today’s 1-RM Snatch

C) Take 12 minutes to today’s 1-RM Clean & Jerk

D) 5 sets: (Every 3 Minutes)

• Front Squat x 4-5 reps @ 41X1

(Do not exceed max load used on Monday, but try to use that load for all sets.)

E) 3 Sets:

• GH Raises x 6-8

Skill:

• 10 Minutes Mobility