Monday

A. Every 90s for 8 rounds:

Power Snatch + Snatch + OH Squat

B. Every 3 minutes for 4 rounds:

  1. 20 OH Squats (95/65)

     40 DU's

  2. 15 OH Squats (115/80)

    60 DU's

3. 10 OH Squats (135/95)

   80 DU's

4. 5 OH Squats(155/105)

   100 DU's

 

Endurance 

Every 5 minutes for 6 rounds:

1. Run 800m 

2. Row 3 minutes for Cals

3. 50 KB Swings (53/35)