regular hours
Strength
Power Snatch
4*3
Full Snatch
4*2
Conditioning
- For Time
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Overhead Squats (135/95 lb)
- Strict deficit Handstand Push-Ups
200 meter run after each round
Cardio Burn
27-24-21-18-15-12-9-6-3
Kettlebell swings
step ups
ball slams
(20 sit ups after each round)
3 rounds
ride 10 cal
run 250
row 250