AMRAP in 30 seconds hang snatch at 65%. rest 3 minutes X 4 rounds.
B: AMRAP Front squats in 30 seconds at 65% rest 3 minutes x 4 rounds.
C: Dips 4x8 at weight (70%).
D: Plank hold 3 minutes.
AMRAP in 30 seconds hang snatch at 65%. rest 3 minutes X 4 rounds.
B: AMRAP Front squats in 30 seconds at 65% rest 3 minutes x 4 rounds.
C: Dips 4x8 at weight (70%).
D: Plank hold 3 minutes.
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.