Wednesday 1.23.19

Buy in: 7 reps Unloaded barbell complex RDL>Hang Power Clean>Push Press>Back Squat>Power Snatch Balance>Overhead Squat> Squat Snatch Balance. (Use a PVC pipe if necessary). Mobilize. Progressively load your barbell to prepare for the workout.

In 7 minutes complete as many rounds as possible of:

7 Squat Snatches 63/115

3 Ring Muscle Ups (sub pull-ups and dips 1:1)

Rest 1 minute

In 7 minutes complete as many rounds as possible of:

7 Power Cleans 63/115

7 Handstand Push Ups (sub dumbbell push press)

Rest 1 minute

In 7 minutes complete as many rounds as possible of:

7 Sumo Deadlift High Pulls 63/115

10 Bar facing burpees

Mike Alley