Front squats – go every 2 minutes, 5 sets of 6 reps
EVERY 30 sec x 10 sets – 3 Hang Power Snatch (choose your own weight)
3 sets for max reps:
Max strict pull ups OR ring rows (goal is 10 or more per round)
1 Prowler push – heavy
Rest 2 min b/t sets
Trainer’s Tips: Have some fun with the variety today. A few heavy front squats, a few snatches, a few pull ups and some prowler work. Go heavy on the squats, work on form with the snatches, and get those pull ups stronger by working on them nice and strict.