2 x 300m Row Sprints; rest 90 seconds
0:51, 0:51
Core - GHD Complex 2 x 8 (GHD Sit-up, GH Raise, Back Extension)
Weak Skill - Ring Dip 2 x 10, Kipping HSPU 2 x 10
OLYMPIC/STRENGTH
3 Position Power Snatch + Hang Power Snatch + Hang Squat Snatch - 5 x 1 + 1 + 1 (75%) - 145
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 8 (72.5%) - 155
CONDITIONING
6 Rounds of:
15 Box Jump
12 Hang Power Snatch @ 95
9 T2B
Rest 60 seconds between rounds
R1: 1:16
R2: 1:13
R3: 1:13
R4: 1:16
R5: 1:18
R6: 1:17
Note: Shoot for unbroken rounds from start to finish, move quickly between each exercise
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