A.
In 22 minutes, build to a 1-RM Power Snatch
B.
Every 2:30, for 20 minutes (8 sets):
Front Squat
*Set 1 = 3 reps @ 60%
*Set 2 = 3 reps @ 70%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 87%
*Set 5 = 1 rep @ 92%
*Set 6 = 1 rep @ 95-98%
*Sets 7-8 = 1 rep @ 101%+
(Goal here is to find a 1-RM Front Squat for the day)
C.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
D.
Three sets of:
L-Sit x 20 seconds
Ab Rollout x 10 reps
Rest 30 seconds