0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
21,15,9
Dumbell thrusters (22.5,15kg)
K/swings (24,16kg)
40:00 - 50:00
C)
4,8,12,16,20.......
Wall balls
C2b/pull ups
Optional Accessories
1)
Pistols 5 x 8 each leg
With
5 x 30 back extensions
2)
Leg less rope climb 5 x 1/ 2 x rope climbs
With
5 x 15 - 25 banded leg curls