Strong

Time to get strong...stronger anyway...

Warm-Up
Roll / Mobilize

90s Bike/Row
5 Scap Retractions + 10 Push Ups + 15 Air Squats
90s Bike/Row
5 Kipping + 10 Push Ups + 15 Good AM's
90s Bike/Row
5 Strict Pull Ups + 10 Push Ups + 15 OHS

SNATCH TECH
5 x 5 Snatch Grip Sotts Press (Climbing)
5 x 4 Hang Snatch High Pull (Climbing
5 x 3 High Hang Pause Squat Snatch (Climbing)

SQUAT
5 @ 60%
5 @ 65%
5 @ 70%
3 MIN REST
4 @ 65%
4 @ 70%
4 @ 75%
3 MIN REST
3 @ 70%
3 @ 75%
3 @ 80%
Only rest is changing of plates/wts unless the 3m Rest is on!

AIR BAGS
7 Rnds for Time:
10 KB (Heavy Ball) Reverse Lunges (Zercher Grip)
10 KB Power Cleans (5 ea side)
10 Lateral Hop Overs (1 jump = 1 rep)
10 Burpees
1 MIN REST b/t Rounds
Rx = 70#/50#

Oz ~ Snatch good / Squat good
Casey D ~ Snatch good / Squat good
Syd ~ Snatch good / Squat good / 5 Rnds of Air Bags @ 14:00 (50# Ball)
Val ~ Snatch good / Squat good
tb ~ Snatch good / Squat good / 18:48 (1:53-4:34-7:28-10:17-13:02-16:07-18:48)