Tuesday November 27th, 2018

Dynamic Snatch Superset:

Big Snatch Complex:
Every 2:30 x 5
3 power snatch
3 hang snatch
3 high hang snatch
3 OHS
*Unbroken complex.
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Upper Body Repetition:

4 Sets
2 legless rope climbs
4 push jerks, 75%
50ft HSW
Rest 2:00 between.
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Work Capacity:

30 bar muscle ups
30 STOH, 80/ 55
30 burpee box overs, 40/ 30"
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Grip:

1km row, M- 1:48/ 500m. F- 2:00/ 500m
200m farmers walk, 2 x 32/ 24
Max deadhang hold.
*If sub 1:00 on the deadhang, start all over again.

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