Warm Up – NFT 2 rounds 10 WBS 10 KBS 10 per side bicycle […]

BR Snatch Grip SP 3×12 keep wt light for all 3 sets Snatch: 2 […]

SP 12-10-8-6-4 Thruster 1-1-1-1-1 20min Cap. 200m Run+70th 40 Wall Ball Shots 30 C2B […]

2-Island Runs 20 Thrusters 15 Sit Ups 10 Burpees 2-Island Runs 20 Cleans Any […]

Arnold SP 4×12 alt for 6 and tog for 6 SLDL holding your wts. […]

20 min. Max 5 sets 3 Clean Pull 2 Clean High Pull 1 power […]

Approx. 15 min. Dead Lifts 4×12 Break down into 3 subsets of 4 4-SLDL […]

Snatch work 55-60-65-70-75-80-85%..Wt -3—3—3—2—2—1—1…..Reps 4 Rounds 25 DU 3 Snatch 3 Hang Snatch 3 […]

Warm up: 3xrow and 3 major bb br and fr work reps of 5 […]