50-40-30-20-10 and back up again
50 WB
40 push ups
30 KBS
20 BJ 28/24/24/20
10 TGU left arm
10 TGU right arm
Back up with 20-30-40-50
PL Program:
| Bench | Bench | DL | Squat |
| 1x2 @85% | FIND 2RM | FIND 2RM | 3x5 @77.5% |
| Bench | Bench | DL | Squat |
| 1x2 @85% | FIND 2RM | FIND 2RM | 3x5 @77.5% |
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