Warm up :
- 10 Air squat
- 10 inchworm
- 20 m walking lunges
- 5 empty bar power Snatch
- 5 empty bar back squat
Strength/ power lifting: (15Min)
A. 21/ 15 / 9
- Bench press
- Dips
* Every round 40M farmers carry
Then ..
B. 15 / 12 / 9
- Seated DB press
- Empty bar Front box step ups
* Every set 40m bear crawl
Conditioning: (17min)
For time:
- 1000M Machine
* Every 200M you will go down and do
- 15 Hand release push ups
- 12 Power Snatch
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