0:00 - 10:00
A)
For time:
10 x snatches (95,65)
8 x snatches (115,75)
6 x snatches (135,95)
4 x snatches (145,100)
2 x snatches (155,105)
(10 min cap)
10:00 - 15:00
B)
@ the 10 min mark or as soon as you finish above, 5 min to work up to a heavy single snatch.
25:00 - 50:00
C)
Total reps
Tabata power cleans (95,65)
1 min rest
Tabata Thrusters (95,65)
1 min rest
Tabata C2b/pull ups
1 min rest
Tabata burpees over bar
1 min
Tabata rowing
-record total reps on the board, maybe black board first and then board.
Optional accessories
1)
5 x 10 one arm rows
With
5 x 30 back extensions
2)
Dumbell curls 5 x 10-15
With
3 x 10 Y-T-W