Power
Split Jerk
Build to a heavy single
Then do 2 sets x 1 at 90%
-You are allowed 3 attempts at a weight
Strength
3 sets for quality:
1 Snatch Balance + 4 Overhead Squats, Heavy & Across
Conditioning
“The Hydra”
1 round for time:
60 Double Under
20 Overhead Squat, 135/95
Rest 1 minutes:
2 rounds for time:
30 Double Under
20 Pull ups
Rest 2 minutes:
4 rounds for time:
15 Double Unders
5 Overhead Squats, 135/95
10 Pull up
Daily Midline
8 rounds Tabata:
Hollow Rock
Scale to Hollow Hold
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