Row 1000m then
3 rounds of
15 T2B,
12 1 ARM full snatch (6 per arm RX 65/45/45/30)
and 9 burpees
Additional Strength Work:
Deads and strict press:
5X4 at 80%, 1 AMRAP hat 70%
GHD back extensions accumulate 85 total reps
Row 1000m then
3 rounds of
15 T2B,
12 1 ARM full snatch (6 per arm RX 65/45/45/30)
and 9 burpees
Additional Strength Work:
Deads and strict press:
5X4 at 80%, 1 AMRAP hat 70%
GHD back extensions accumulate 85 total reps
15-12-9-6-3 of
Single Arm DB devil press at 50/35 and C2Bs
Rest 5 mins
3 RFT of:
12 Single Arm Hang Clean and jerks switching sides every 3 reps and
6 BM
Rest 5 Mins
1 Mile Run!
Score is total time!