0:00 - 20:00
A)
5 rds
For time:
10 x power snatches (95,65)
15 x Wall balls
10 x t2b (24,20)
-should be able to get at least 2 rds unbroken on your snatch weight
27:00 - 49:00
B)
For time:
10-1
K/snatches (each arm)
Box jumps
OHS (75,55)
(22 min cap)
-should be an overhead squat weight you can go unbroken and pick up straight away.
Optional Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 reverse grip barbell row
5 x 1 min weighted plank