A.
Overhead Movement Prep
and then...
Two sets of:
200 Meter Run
60-ft Waiters Carry + Farmers Carry
250 Meter Row
60-ft Waiter Carry + Farmers Carry
5 Deep Squat Progressions
B.
Every 10 minutes, for 30 minutes (3 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24")
20 Pull-Ups
30 Wall Balls (20 lbs)
30 Calorie Assault Bike
C.
Four Sets of:
Tall Snatch x 2-3 reps
Rest 30-60 seconds
Followed by...
Every 2 minutes for 4 minutes (2 sets)
High Hang Snatch x 1 rep @ 60-65%
Followed by...
Every 2 minutes for 4 minutes (2 sets)
Hang Snatch x 1 rep @ 70-75%
Followed by...
Every 2 minutes for 4 minutes (2 sets)
Snatch from 2" below the knee x 1 rep @ 80-85%
Followed by...
Every 2 minutes for 4 minutes (2 sets)
Snatch x 1 rep @ 85-90%
D.
Power Snatch
Every minute, on the minute, for 6 minutes:
Power Snatch x 1 rep @ 70%
E.
Back Squat
Set 1- 5 reps @ 65-70%
Set 2- 3 reps @ 75-80%
Set 3- 1 rep @ 85%
Rest 2-3 minutes
======================================
A.
Done
B.
6:04, 5:56, 6:04
C.
45, 65, 85, 95
145, 155
170, 180
190, 200
205, 215
D.
170
E.
295
335
355
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