A. Front Squat – 8 x 3 sets@65-70% 1RM
B. Choose one:
B1. Dip – 5 sets; take your max reps and try to do 3 less each round for all 5 rounds. Example: if you did 10 dips, try for 5 sets of 6-7. it’s OK if your reps drop, just complete what you can. If you were able to do 3 reps for your max then try for 3 for all 5 rounds. If your first set of dips is 20M/10W or above do 4 sets of 8 barbell high pulls at 60-65% of your projected max your test.
B2. Top ring dip support hold + Bottom ring dip support hold – Accumulate 2 min in under 3 min in the top + accumulate 2 Min in the bottom in under 3 min. if you can’t do the rings do this on the bars or on a box. if the bottom off the hold is too hard, hold the bottom of a push-up(you may do this on the knees)accumulating the same time.
B3. Push-Ups – 5 sets of max reps(leave 3 in the tank); if you cant do these on the floor set up a bar on the squat rack at a level you can at least do 8 for the first set.
C. AMRAP 7
14 Wall Balls
7 Power Snatch
Alpha – WB@20/14, PS@95-115/65-80
Bravo – WB@20/13-14, PS@75/55
Charlie – WB@14/13, PS@65/45
Delta – WB@14/10, KBS@your choice of weight
If you are not yet proficient in the snatch you will do KBS