“I start early and I stay late, day after day, year after year. It took me 17 years and 114 days to become an overnight success” – Lionel Messi – 2009 FIFA World Player of the Year
A. Back Squats
10 @60%
8 @70%
6 @75%
4 @80%
B. For Time:
3 Rounds of: 12 C2BPU | 12 DB Snatches @ 70/50
then
3 Rounds of: 12 Bar Muscle Ups | 12 DB Snatches @ 70/50
* 12 Minute Time Cap
Performance:
3 Rounds: 12 Pull Ups | 12 DB Snatches @ 50/35
3 Rounds: 12 C2BPU | 12 DB Snatches @ 50/35
Fitness:
3 Rounds: 12 Jumping Pull Ups | 12 DB Snatches @ 35/20
3 Rounds: 12 Pull Ups | 12 DB Snatches @ 35/20
Fitness Light:
3 Rounds: 12 Ring Rows | 12 DB Snatches @ 35/20
3 Rounds: 12 Jumping Pull Ups | 12 DB Snatches @ 35/20
Bonus –
A. Front Squat: 1×5@60%, 3×5@70%
B. 3 Rounds For Time: 500M Row, 100DUs, 50 Push Ups