Wide Grip Bench - 5x2@85% of your 1RM bench
Push Press - 5x2@75% of your 1RM jerk
Turkish Getups - 3x3 each hand
AMRAP 15 min:
20 front squats (65/45)
Advanced Adapted from The Outlaw Way:
5X1 Snatch @ 90% – rest 2:00
1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.
1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.
Weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible.
5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.