Friday 10.11.19

Prep:
3 Sets:
10 Russian KBS moderate weight
6-8 Hand Release Push Ups
10 Walking Lunges

 

A. Every 2min x 6 Sets:

5 Hang Power Snatch 95/65
5 Box Jump Step Down 24/20

 

B. For Time:

15-12-9-6
Cal Row
Air Squat

rest 5min

3 Rounds
10 Alternating Single Arm DB Hang Clean to OH 50/35
10m Shuttle Run x4 (down and back 2 times)

Essentials weights 35/20

 

C. 5min Assault Bike or Walk Cooldown