Single Arm DB Snatch: 5 x 4 ea

Liza (Ascending squats at body weight)
Body weight needs to be taken before workout begins. Start with 1 rep for the first minute, 2 reps at the second minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar
Equipment needed: scales, barbell, added weight, MB on bumper plate, timer
*instruct on how to properly dump weight off back if needed
Squats: butt needs to touch MB at the bottom, stand up all the way at the top (ASTERISK if squatting less than body weight)
Suggested modification (for * performance): Reduce the weight if client cannot hit required depth for at least 4 rounds.

Weighted Pullups: 4 x 6
Weighted Pushups: 4 x 10