Tuesday, 051518

A. Front Rack Step UPS : 12-16 alt steps x 4-5 heavy Sets

B. 3 rds

12 double kB hang snatch 53/35’s

35 double unders

200m run

10 box jumps 30/24

10 burpees over kb’s

Rest 4 minutes between

*modify to DB or even to single arm DB snatch (hang)


Post class:


1. 7-10 rounds of 50m bodyweight sled push + legless rope climb (up and down)

2. 200m slam ball throw (alt left twist vs right twist)

3. 10-15 of scap / thoracic work

*modify work accordingly. See coach.

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