Two-a-Days

AM
Warm-Up ~ Mobilize
Every 90s x 9 (2 sets)
10 KB Halos
60s Med Ball Roll on Thoracic
3 Burpee Box Jump Overs
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Every 2min x 10m
3 x Bench Press (21X1)
(take 5-10min to build to 75% of 1RM and do that for ALL 5 sets)
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DESIRE
AMRAP in 5min:
Burpee Box Jump Overs (24"/20")

We have done something like this before on 1.4.16 / 2.1.16 / Nov. 2016)

Daliege ~ ?? / 37
Ladick ~ ?? / 55
Stan ~ XX / 39
Z.Wendt ~ 175 / 53
tb ~ 205 / 41


PM
Back Squat Waves
4-2-4-2-4-2
* 4's are constant, while 2's should be steady build
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BB Reverse Lunge (back rack pos)
2 x 14
2m Rest b/t
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SNATCH WORK
Alternating OTM x 10m (5 sets)
1 = 3-Pos. Pwr Snatch
2 = 3-Pos. Squat Snatch
3-Pos. = Pockets, Knees, Ground (High to Low)
Build as you like...
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BODY ARMOR
2-3 "Giant Sets" (no more than 20-30s b/t exercises)
Max Ring Dips
12 BB Bent-Over Row
18 Reverse Hyperextensions
14 Wt. Sit Ups
200m Double DB Carry (50 is Lft Front Rack + Rt OH, 50 is switched, 50 is Farmers, 50 is DBL Front Rack)

Drake ~ 4's = 275 / 2's = 315-335-365 / 115-135 / 95-105-115-125-135 / 12-11 for Ring Dips
tb ~ 4's = 205 / 2's = 245-255-265 / 95-95 / 95-105-115-115-125 / 18-18 for Ring Dips