A) 3 Snatch Pull @31X1, tough @ 95-100% of 1RM
rest 1:00 x 4 sets
B) Barbell Cycling – Power Snatch
9min EMOM
Min 1-3 – 6-8 tng PS 75/55 45/35
Min 4-6 – 4-6 tng PS 95/75 75/55
Min 7-9 – 2-4 tng PS 115/95 95/75
C) 3x3min AMRAP
100m run
8 Thrusters (75/55)
8 KB Swings (53/35)
8 Push Ups
D) Core
Accumulate 5 min in a Ring FLR position,
**minimum 45sec holds
E) Bedlam Armor- AD Intervals
1:00 AD @85-90% effort
1:00 rest
x 8 sets
*aim for consistent effort. Sustain RPM for that period of time for all sets.