Warm Up: – AMRAC 8
10 Shoulder press
10 thrusters
10 hang power snatch
10 pushups
10 shoulder taps
5 min to warm and load into 60% Back Squat 1RM
Strength: – E:90 sec of 15 min (10 sets)
Back Squat
3 reps @ 60, 65, 70, 75, 75, 80, 80, 85 %
2 reps @ 90 %
1 rep @ 95 %
WOD: – For Time:
21-18-15-12-9-6-3
Ring Dips
OHS
Rx+ = MU+dips / 135/95
Rx = 115/75
Sc = Banded dips / 95/65
Lite = 75/45
