WARM
std warmup
3x10 KBS 35#
Snatch/OHSquat warmup
MAIN
A. 12 min amrap
{
8 OH Squat 75# (Rx was 10 at 115#)
8 pullups with band (Rx was 10 strict)
100m farmer carry (2x53#) or d-ball carry (70#) (did 2fc, 1dbc)
}
3 rounds + 8OH Squat + 3 pullups
B. 3x8 benchpress
3x8 @ 135#
C. 3x8 weighted dips (superset w above)
8 at body weight, 2x5 w 53# weight
D. 3 sets chinups, max reps
just did 3x6 w good form
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