Workout of the Day
A. 3×5 TGU each arm
B. Wendler week 5 (add 5lbs to max)
Shoulder press 1×5@65 1×5@75 1×5+@85 (use 90% of 1RM)
C. 4 rounds for time
45 double unders
30 Hand release push ups
15 Wall balls
Competition
A. Snatch
Work up heavy snatch single from the low hang (below knee)
B.Squat
front squat 2×10
C. Conditioning
a. Amrap 3:
4 burpee over box jump overs
4 double KB thrusters
-rest 3:00-
b. Amrap 3
Row for cal
-Rest 5:00-
c. Amrap 3
4 burpee over box jump overs 24/20
4 double KB thrusters 70/53
-rest 3:00-
d. Amrap 3
Row for cal