Warm up: 4’ AMRAP
- 20 shoulder taps in plank
- 20” reverse plank hold
- 10 russian swing
- 10 scapula pullup
A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)
B)Back squat 3x3, same weight
2’ rest
C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg