02.09.18

Lift
(0:00-7:30)
Every :90 for 5 rounds
3 power snatch + 1 rope climb
70-75% of power snatch

Then at the 9:00

50 pushups
50 ring/matador/box dip
50 pushups
As fast as possible

20 min cut off

CONDITIONING
EVERY 5 MINUTES FOR 3 ROUNDS
20/15 CAL ROW
10 DB Snatch @ 50 (ea arm) 20 total
20 C2B/pull-up/ring row
Rest remaining time till next 5

*coahces adjust rep range
to clients skill level