Overhead Squat
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Aim is to build weight steadily on our 2-Rep, where the sets of 4 stay constant.
Snatch
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch
3-Position – In each variation, the starting positions are the same – high hang (pockets), hang (knee), and floor.
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings (weighted)
15 GHD Sit-Ups
Max Effort GHD supine hold
Rest 2:00 between efforts.