Saturday, September 23, 2017


1 Snatch Balance from the rack(hold in bottom for 5 sec) + 1 Oh Squatx5

Power Snatch 5x3 @80%

Front Squat 5x2 @90%


Teams of 2: I go and you go, 30 min cap- if you finish early start workout again-split up reps- if you finish early ME Tire Flips

Complete Ladder for time: 40/30/20* After each set a 100M DB Rack Carry 40/25**

DB Box Step Overs 40/25, 20"

DB Snatch's Alt Arms 40/25

DB Thrusters 40/25

**if you drop dumbells -you have 10 burpees on the spot