Warm up: Handstand hold (or plank hold) & air squats
Mobility: Anterior Compartment smash, glute smash, T-Spine Smash
Strength: 8 min Hang Snatch & OHS EMOM @ 70-75% 1RM
Conditioning: AMRAP 12 min of –
- 7 OHS (115/75lb suggested weight – goblet squats for those without the OHS position)
- 2 Rope climbs
- 7 Ring dips
Finisher: Level II Challenge: 2 min of squats (goal is 80)
