Strength:
Overhead Squats (5/3/1 week of 5's):
- Warm Ups: 115x5, 145x5, 175x3
- Work Sets: 188x5, 216x5, 245x6 (Rep PR)
Weighted Ring Pull Ups (Chest to rings):
- +10x 4/5, 4/5, 3/5, 3/5, 3/5, 3/5
Barbell Curls:
- 125x 6, 6, 6
Conditioning:
10:00 ascending rep ladder of:
- Power Snatch to a sntach grip behind the neck thruster @ 115
- Box Jumps @ 24"
- Burpee Pull Ups
Score: I did 5 rounds + 6 reps of the power snatch complex
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