Workout

PART I & II

I. FOR LOAD*

15-12-9

Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00-

II. AMRAP x 10 MINUTES

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

Capacity Work

AMRAP x 10 MINUTES

100m Run

10 Alternating Lunges

20 Sit-ups

HOMEWORK

Make Up

Or

REST

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