A) 5×2 snatch balance + 1 OHS , pause for 2 sec in the hole for each squat
rest 1:00-2:00 , Tough sets
B) 5 x 3 min AMRAPs (alternate amraps for first 4 sets, choose which one you want as the 5th)
1. 3Min AMRAP
3 PC (135/95) (115/75)
6 push ups
9 Air squats
Rest 90sec
2. 3min AMRAP
3 PS (135/95) (115/75)
6 Burpees
9 C2B
rest 90sec
C) Bedlam Armor- AD Intervals
“Death Race”
5 rounds
15/10 cal bike or row
10 Burpees