attwpbEvery 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch
Build over the course of the eight sets.
Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Power Snatches (115/80 lbs)
Extra Credit:
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Rower Pike-Ups
Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Up
Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible i
Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebel