A. Sots Press 3×7-10, empty or lightly weighted bar
B. Single Leg DL, 3×7 per leg
C. AMRAP in 4 minutes: 12 Box Jumps 24”/20”, 9 Supermans, 6 Single Arm KB Snatch per arm
4 minutes to hit a heavy snatch
AMRAP in 4 minutes: 12 KB Front squats, 9 Burpees, 6 Strict Pull-ups
4 minutes to hit a heavy clean and jerk
AMRAP in 4 minutes: 12 Wall Balls, 9 V-Ups, 6 (Power) Clean and Jerk 135/95
D. 21-15-9: HSPU, Row 250m after each set