A)Warm up:
400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
1 length of banded Monster Walk
Scap Activation
B) Every 2 minutes on the minute for 12 minutes:
Snatch x 2 (Should go something like 70%, 75%, 80%, 85%, 90%, 90+%)
Take 2 minutes Rest and with a Continuous running clock…
C) Back Squat 3 x 4 @ 75% of 1RM
Rest no more than 2 minutes between sets.
D) For Time:
64 Pull Ups
8 Overhead Squats @ 205-lbs/135-lbs
