Wednesday 4/5/23

SKILL WORK

Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.

RX

AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)

INTERMEDIATE

AMRAP 12:
400/500 m row
10 pull-ups
10 overhead squats (55/75 lb)

BEGINNER

AMRAP 12:
300/400 m row
15 jumping pull-ups
10 overhead squats (35/55 lb)