COMPLETE:
Weightlifting:
A. Back SqT 4 x 6 @72-75%
B. Snatch Pull 4 x 4; HEAVY
C. KB rack Single Arm OH Hold (one in front rack, one locked overhead) x 50′ walks x 5 each side
/
Conditioning:
Running Clock
0-5 min
21-15-9
heavy wall balls to 10/9′
Cal Row
rest 2 min
@ 7 min mark
10 min clock
3 rds of
20 burpees over DB
20 alt db snatch 50/35
20 alt step ups 24/20″ w/ DB
rest til 18 min
@18 min mark
21-15-9
50′ HS Walk
Ring rows (feet on box, hip height)
box jumps *step down 30/24