A. Snatch Pull + Snatch – Every 90-sec x 10: 2+2 @70-80% (keep the movement quick and snappy and pause for a three seconds in the receiving position of each rep)
B. Front Squat – Quickly build to a tough double, then perform 3×2 @80-90%
+
10 minute AMRAP
10 Kettlbell Cleans @53/35-lbs/hand
100′ Kettlbell Front Rack Carry @53/35-lbs/hand
0.5/4 Mile Assault Bike
+
10 minute AMRAP
7 Hang Dumbbell Squat Cleans @65/45-lbs/hand
25′ Dumbbell Front Rack Walking Lunges @65/45-lbs/hand
Run 400m (outdoor or indoor)
