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3×12 Hip extension
AMRAP 5 minutes
30 Double Unders
Pause Low Hang Squat Snatch
4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
10×1 @75-85% of weight you worked up to from the low hang.
Be smooth and technical on these 10 reps. Save the big weight for next week.
6 Overhead Squats (135/95)
6 Strict HSPU
Find your 3RM strict weighted pull-up