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STRENGTH

0:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

1:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

3:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

4:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

6:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

7:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

WOD

“Top Shelf” (AMRAP – Rounds and Reps)

“Top Shelf”

AMRAP 15:

21 Wallballs

12 Power Snatches

15 Toes to Bar

12 Overhead Squats

RX+-Same as RX

RX-95/65# 20/14#, 10/9′

50-59-75/55#, 14/10#, 10/8′, Hanging Knee Raises

60+-64/45#, 10/6#, 10/8′, Sit Ups

Basics-8 AMRAP PCV/BB, Sit Ups
DESCRIPTION

We’ll start the day with an on-the-clock barbell complex

The goal here is to build in weight with each set

This serves as a technique primer and a chance to touch some loads that are heavier than workout weight

We’ll follow up this Barbell Complex with “Top Shelf”

We can expect to complete around 3½-5 rounds over the 15 minutes of work

POWER SNATCH + OVERHEAD SQUATS

Choose a lighter weight that allows for:

2-3 sets on the power snatches

1-2 sets on the overhead squats

TOES TO BAR & WALLBALLS

Choose weights/variations/rep numbers that allow you to complete both of these stations in around 1 minute

AFTER PARTY

Stamina Squats 12 min (Weight)

On the Minute x 12 :

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Minute 3: 3 Front Squats

Minute 4: 6 Back Squats

Minute 5: 3 Front Squats

Minute 6: 6 Back Squats

Minute 7: 3 Front Squats

Minute 8: 6 Back Squats

Minute 9: 3 Front Squats

Minute 10: 6 Back Squats

Minute 11: 3 Front Squats

Minute 12: 6 Back Squats
Barbell Loaded @ 66-68%% 1RM Front Squat