monday

Strength

SQUAT Wk2
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3 @ 65%
3 @ 75%
3+ @85%

MetCon

3RFT:
15x Hang Power Snatches (75/55)
30x Wall Balls (20/14#)

Notes: This one will get spicy quick! The weight on the bar doesn't seem like much but the rep scheme is enough to burn out the forearms. Going hot out the gate might not be ideal especially if you know you are going to burn out quick. Take short rests if needed and have a plan to cluster the hang power snatches together. Having multiple drops on the bar will definitely add up time.

Post

Post:
DB Lateral Raises 3x10
Tuck Crunches 3x15 (https://www.youtube.com/watch?v=d5SpTILXyEw)