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I. Row 500m
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
10 x Hollow Rocks
Impact/Focus: Power Snatch Triples
Warm-up as necessary with 3 sets of 3 reps each, increasing weight each set.
Power Snatch 3-3-3-3-3
Notes: Attempt to establish a heavy 3 rep record for the Power Snatch.
Post scores to comments.
Complete as many rounds/reps as possible in 12:00 of
10 x Box Jumps (24/20”)
15 x GHD Sit-ups
20 x KB Swings (Heavy)
Post times to comments.
I. Bullet Proof Shoulders
II. Remedial Pull-up Training: 5 sets x 5 reps (Deadhang C2B)
III. 30 x Dumbbell Bodybuilders