Strength
Bench press
3×8-10
For time:
200 Meter run
4 Single arm DB hang power snatch each arm (50,30) RX+(55,35)
5/4 Calorie row
5 Box jump over (24,20)
300 Meter run
8 Single arm DB hang power snatch each arm (50,30) RX+(55,35)
10/8 Calorie row
10 Box jump over (24,20)
400 Meter run
12 Single arm DB hang power snatch each arm (50,30) RX+(55,35)
15/12 Calorie row
15 Box jump over (24,20)
600 Meter run
16 Single arm DB hang power snatch each arm (50,30) RX+(55,35)
20/16 Calorie row
20 Box jump over (24,20)
800 Meter run
20 Single arm DB hang power snatch each arm (50,30) RX+(55,35)
25/20 Calorie row
25 Box jump over (24,20)
*Reset monitor
*Snatches are unpartitioned on each arm
