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Warm-up:
10 min of Skill Work
-something you suck at.

Beginner Strength:
Every 90 sec for 15 min
2 Hang Snatch
2 O/H Squat w/ 3 sec pause at bottom

Advanced Strength:
Every 90 sec for 15 min
2 Hang Snatch (full)
4 O/H Lunge

Conditioning:
For Time-
O/H Plate carry to stop sign and back (45/25)
20 HSPU
O/H Plate Carry
30 Pull-up
O/H Plate Carry
40 HR Push-up
O/H Plate Carry
50  Kb SDHP (70/44)

September 8, 2015 | News | 0

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