-Warm up-
10 Minutes:
200 meter row
15 Thrusters
10 Pull-ups
15 Thrusters
10 Pull-ups
5 Minutes:
15-10-5
Wall balls
Burpees-over-ball
Wall balls
Burpees-over-ball
-Olympic Lifting-
Snatch complex
5 sets:
1 Power Snatch
1 Overhead Squat
1 Full snatch
5 sets:
1 Power Snatch
1 Overhead Squat
1 Full snatch
Complete on a
2-minute clock.
-Strength-
Back Squat-
5 @ 70%
5 @ 75%
5+ @ 80%
5 @ 70%
5 @ 75%
5+ @ 80%
Complete on a
3-minute clock.
-Conditioning-
5 Rounds:
5 Deadlifts 275/185
25 Abmat sit-ups
-Cool Down-
400 meter walk
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