A.  STRENGTH (Day 4/Week 5)

5 sets – 150M Row – 10 x Lateral box jumps w/30 Sec Rest

Snatch – 5 x 1

Power Pulls – 3 x 5 

Snatch Push Press – 3 x 5 

Weighted Close Grip Pull-ups – 3 x 12 

GHD-Sit-ups – 3 x 15 

GHR – 3 x 15 – Banded 

Back Extensions weighted – 3 x 15 

B.  Gym Met-con 

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