Sorry for the late post.

A. Deadlift  - Heavy Triple

Build up to a heavy 3 reps.

B. 15 min AMRAP:

10 x SDHP (95#/65#)
10 x KB Swings (heavy as possible)
10 x K2E

Alicia, looking strong.

A. Hang Snatch (mid hang) – double – keep it fast and smooth, so sub maximal weights. Focus on fast turn over and proper receiving positions.

B. 550m running repeats – 4 rounds – 3 minutes rest in between rounds

hang snatch triple – dat speed

Squattin’ time…

A. Back Squat – 4 x10 reps

B. 21-15-9

Jumping Back Squats w/ Barbell (45#/33#)

Lateral Burpees (over bar)

Weightlifter’s Creed

This is my barbell. There are many like it, but this one is mine.

My barbell is my best friend. It is my life. I must master it as I must master my life.

My barbell, without me, is useless. Without my barbell, I am useless. I must lift my barbell true. I must lift more weight than my competition who is trying to beat me.
(altered version of Rifleman’s Creed)