WARM UP

:30
Easy Shuttle Run
Act. Spiderman

Medium Shuttle Run
Act. Sampson

Fast Shuttle Run
Straight Leg Bear Crawl

+

Empty Bar Warm Up x 3 Rounds:

• 5 snatch pulls
• 5 muscle snatch
• 5 hang muscle snatch
• 5 snatch to balance
• rest 1:00

STRENGTH

A. E90O90 x 7 Rounds:

• 1 snatch pull + 2 power snatch + 3 hang power snatch

B. 5 Rounds:

• 3L DB farmer carry
• 1 minute wall sit for every time DB’s are dropped
• rest 2:00