Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
Part A:
Every 4:00 x 5
16 shuttle runs (there and back is one)
16 DB lunges 50/35lbs
16 DB thrusters
Part B: Bench press
4x8 start light and go up in weight on each set
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs