Strength
Snatch grip behind the neck press
3*3
Power Snatch
4*2
Conditioning
- For Time
- 3-6-9-12-15-18 reps of:
- Right-Arm Dumbbell Push Presses (40/25 lb)
- Left-Arm Dumbbell Push Presses (40/25 lb)
- Box Jump Overs (24/20 in)
- Rest 2 minutes
- 18-15-12-9-6-3 reps of:
- Devils Press (40/25 lb)
- Box Jump Overs (24/20 in)
Cardio Burn
4 rds
12 KB Deadlifts 70/50
15 DB Goblet Squats 35/25
12 pull-ups or 15 ring rows
100 jump ropes
4 rounds
14 Burpee Ball Slams
200 meter farmer carry
15 Wallballs 16/14
15 v-ups
1 minute plank