A)
Dead lift:
4x4 @ 70% + 10lbs
1x2 @ 80% + 10lbs
1x2 @ 90% + 10lbs
1x8+ @ 70% + 10lbs
*Pronated grip only
B)
For time:
30 Muscle snatches (95/65)
*Do not count any reps that have a knee bend at the catch
C)
2 sets: 60 sec rest btw sets
20 DB walking jumping (DB in each hand)
20 Stationary lunges (10 each side) (DB in each hand) *feet stay in the split position, lower back knee to the floor then lock out the front knee
20 Jumping lunges (no DBs)
OVERFLOW:
A) For time:
60 HSPU
*every time you break STOP and complete 100 Double unders