Muscle Snatch with a bar, hanging snatch with 75/55 and pwr snatch with 95/65
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Wendler Cycle 1 -- Back Squat or Front Squat
5 @ 65%
5@75%
5+@85%
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10 Minute AMRAP:
3 Thrusters 95/65
3 DU's
3 Back Extensions or Superman's or Good Mornings - your choice
(Keep in mind...you're not going to be rushing through good mornings and getting on off of GHD will be time consuming)
6 Thrusters 95/65
6 DU's
6 Back Extensions...
9, 12, 15 and so on until time expires