Fitness
A. Every 75 Secs for 5 Sets
10 x Heavy Swings
5 x Dips
10 x Squats
B. 3 Sets AFAP
20 x Russian Swings
15 x Push-ups
10 x Burpees
2 Min Rest
Performance
A. Every 75 Secs for 5 Sets
3 x Snatches (Not TNG)
B. 3 Sets AFAP
8 x Heavy Power Cleans
15 x HR Push-ups (No Rocking)
20 x Kipping Pull-ups
2 Min Rest
Sport
A. Every 75 Secs for 5 Sets
1st Set – 5 x TNG Snatches @ 135lb/95lb
2nd Set – 5 x TNG Snatches @ 155lb/115lb
3rd Set – 3 x TNG Snatches @ 185lb/125lb
4th Set – 2 x TNG Snatches @ 205lb/135lb
5th Set – 2 x TNG Snatches @ Max Load
B. 3 Sets
8 x Heavy Power Cleans
15 x HSPU
20 x Pull-ups
2 Min Rest
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