A1. Back Squat, 8-6-4-2-2
A2. Strict Pull-up, AMRAP(-2)
*do a set of strict pull-ups right after each set of back squats. AMRAP (-2) means stay ~2 reps shy of failure. Rest 2 minutes between sets (i.e. after finishing pull-ups).
- Even Minute: Hang Power Snatch x 7
- Odd Minute: Jump Rope Single x 50
- Even Minute: Power Snatch x 5 + Overhead Squat x 3
- Odd Minute: Double Under x 40
*Aim for touch and go on power snatch + ohs combo. Build as you are able to but keep it at weights where you can maintain consistency the entire time.
Extra Credit (on your own)
3-5 Sets: 10x Russian Kettlebell Swing AHAP + 10x Push-up