LIFT

Over Head Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of 5

OR

Hang Snatch 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of 5

WORKOUT

10 Min AMRAP
Performance
9 Burpee Box Jumps 24/20″
6 Manmakers AHAP
3 Ring Dips

Fitness
9 Burpee Box Jumps 20/12″
6 Manmakers AHAP
3 Dip Station Dips

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

BASICS