IMG_8508.JPG

IMG_8503.JPG

Barbell

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

4X5 Pause Front Squats @ heaviest possible rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
15 Ring Dips
16 KB OHS 24/16kg (1kb – 10L/10R)

Advanced

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)

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