Home Workout 4.13.20

Barbell Strength 

Snatch + Hang Snatch

Build to heavy 1 + 1 with :02 pause in each catch

Then

OTM 3

1 + 1 @ 80%

Upper Body Strength (No Equipment) 

4 x 3-6 Pike Push Ups or HSPU

Scaled: Pike Push Ups

Rx: Kipping HSPU

Comp: Strict HSPU

Conditioning (No Equipment)

AMRAP 10: 

1 Burpee

2 Air Squat

2 Burpees 

4 Air Squats

3 Burpees

6 Air Squats

etc...

*Continue to climb the ladder. Score = Total Reps

*Comp= Perform Pistols

Conditioning (With Equipment)

AMRAP 10: 

1 Single DB/KB Devils Press

2 Air Squat

2 Single DB/KB Devils Press

4 Air Squats

3 Single DB/KB Devils Press

6 Air Squats

etc...

*Continue to climb the ladder. Score = Total Reps

*Comp= Perform Pistols