Strength

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

Work

"Meatball"
For Time: 
75 Thrusters @ 45/35
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

CompTrain

Snatch
On the Minute x 10:
20 Double-Unders
1 Snatch

Starting load - 75%.
Aim is to climb in every minute thereafter. Athlete's choice on power, or squat. Single barbell, changing loads between minutes.

"Meatball"
For Time: 
75 Thrusters @ 45/35
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Join class for back squats