Warm up
6 Min. to work up to 65% Snatch
4 x 2 @75%
5 x 1 @85%
Superset: 5 x 10 GHD Sit ups with 10/14#
4 Rounds
10 DB Power Cleans 35/50#
8 DB Lunges (R+L=1)
6 DB Thrusters
200 Meter Sandbag run
500 Meter sandball carry 25/30#
Rx Program:
Bench Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Kneeling DB Press x 16
Strict pull ups
5 x 10 w/ 25/35 plate
Lateral Plate raises 10/15#
5 x 10
