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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