Warm up
15-12-9-6-3
Snatch 55/75#
American KB Snatch
50-40-30-20-10
Hang Power cleans 55/75# adv.(65/95)
Sandball slams
15 Min. cap, use remainder of time for
Thrusters one partner can work at a time.
Divide as needed
Bring your partner w/ you!
400 Meter run
Rx Program:
Back Squat
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
Reverse Hypers x 20
Snatch pulls
6 x 3
Work to 85%
1000 Meter row
