Explosive Strength
Strength
Barbell Squat Jumps (5×5 for max load)
Strength
Snatch Pull (5×5 from 4″ blocks, build to a heavy 5)
Strength
Clean Pull (5×5 from 4″ blocks, build to a heavy 5)
WOD
“Amadeus”
3 Rounds
400m Row
21 DB Alternating Snatches (60,45)
7 Bar Muscle Ups
**25min time cap
400m Row
21 DB Alternating Snatches (60,45)
7 Bar Muscle Ups
**25min time cap
Abs/Core
**Max Time L-Hold on 10th Rep of Each Set