Monday

Lift:

Back squat

warm up, take 10 minutes

5 reps at 40%

5 at 50%

5 at 60%

Every 3 minutes

5 at 75%

3 at 85%

1 at 95% + 9 reps (if needed drop the weight to get all 9 extra reps, but still challenging!!!)

spend 2 rounds at each percentage. With extra time in each 3 Minute block work on a gymnastics movement of your choice.

Wod:

21,15,9 of

Power snatch 115/75

Hand release Push ups

rest 2 Minutes

12,9,6,

Power snatch 135/95

Handstand push ups (if you aren’t comfortable with this movement, stay with the hand reals push ups, but make them challenging)