SS: 8×3 Zercher Squat- work to a heavy but not maximal set of 3.
WOD: 12 Minute AMRAP
3 Muscle Ups *Scale= 3x 1 Pull up+ 1 T2B
3 Snatch Grip Deadlift 135/95
3 OHS 135/95
*Athletes can obviously Deadlift more than they can OHS, but the same weight needs to be used for both movements. Choose a bar weight you can do the OHS with.
SS2:5×5 RDL @ WOD weight. ADV: Heavier than WOD weight.