Posted: March 1, 2016 in Uncategorized

WARM UP 

  • TRX push to tricep extension x 12
  • TRX row to bicep curl x 12
  • Hollow rocks x 10 
  • BW squat x 10

ENDURANCE 15 min

  • 200m run 
  • 20 lunges 
  • 20 see the lights 
  • 20 push ups 

STRENGTH 15 min 

  • 3 position snatch EMOM 10 min
  •     Snatch from 1
  •     Snatch from 2
  •     Snatch from 3 

CONDITIONING 

  • 3-6-9-12-15-18-21
  • Thruster
  • Pull ups
  •   *15 min climb the ladder as high as you can!!! 

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