Strength
1A) Deadlift
- 4 x 2-4 @ 21X1
1B) Push Ups
- 4 x 7-9 @ 21X2
Performance: Wall Facing Handstand Push Ups
- 4 x 5-7 @ 20X1
Conditioning
For time:
- 600m Run
- 21 Alternating Dumbbell Snatches (70/45)
- 4 Bar Muscle Ups
- 400m Run
- 15 Alternating Dumbbell Snatches
- 3 Bar Muscle Ups
- 200m Run
- 9 Alternating Dumbbell Snatches
- 2 Bar Muscle Ups
*Substitute 12, 10, 8 Chest to Bar Pull Ups for Bar Muscle Ups.*