Strength: Bent Over Row 3 Rep Max, Drop to 80% for an AMRAP
8 Plyo Push Ups Using A Plate (15kg/10kg plate) the link will work if you have facebook
10 Pistols alternating (Rx+: go overhead with a PVC/or a Bar/or the Plate for Push Ups)
12 DB Power Snatches (wt: 45/30lbs)
*the plate for the push ups is for height, so no scaling. You will appreciate Matt I and Jason for their efforts on Saturday.
**as always, if you are unable to do a full squat or have a history of any knee problems, sub 10 air squats for the pistols. pistols are a high level skill and require a lot of strength and flexibility, be safe.