Strength:
10/15 min of work
Hang Power Snatch
Building heavy set of 2
Conditioning:
0-6:00
Row 30/20 Cals
10 Hang Power Snatch
6:00-12:00
Row 30/20 Cals
10 OHS
Immediately into:
3 Rounds
HRPU x 20
V-Ups x 20
200m sprint
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute