3 mins on 90 sec off
4 cycle met-con
20 air squats
15 KBS 2/1.5/1.5/1
10 Pwr cleans at 135/95/95/65
Oly Program:
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
With a partner for time:
Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each