A) 8X1 SNATCH

85-90% of 1RM snatch

Rest 1:30-2:00 between sets

 

B) E3M for 5 sets @ Hard effort

40 DU

15 WB (20/14)

12 Alt. KB Snatch

 

C) Bedlam Armor

12 minute Amrap

20/15 cal row or 15/12 cal AD  

8 R arm DB Hang PC+OH 

8 L arm DB Hang PC+OH

8 Burpee box jump

 

Rest 3:00

+

800m run

 

D) CORE

10sec hollow hold

10 hollow rock

10 v-tuck

10sec hollow tuck hold

Rest 1:00 x 4-5 sets