8-22-16


Barbell

5X3 Snatch Pull-Downs + 1 Snatch + 1 Snatch Balance – work to a max for the complex, rest 2:00

Conditioning 

With a running clock…

1) 3X1:30 ME 6″ Target Burpees (first set should be around 90-95% RPE – the goal for the following sets is to match the first)
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 3 rounds for time of:

25′  KB Front Rack Walking Lunges 24/16kg 
10 KB Shoulder to OH 24/16kg (10 ea. Side)
25′  KB Front Rack Walking Lunges 24/16kg
10 Pullups 
*alternate the side you’re holding the kettle bell. 

-Advance-

*15 s2o ea. but dual if equipment allows, and 15 c2b 

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