I. Warmup
100 Double Unders
2 Rounds
10 Wide Grip Pullups
10 Pushups
II. Strength
A. Snatch- 9 x 1 @85%
- If you miss a set, drop down by 10 pounds for the following set.
- If the lighter set is successful, move back to 85%.
III. Conditioning
AMRAP 18
5 Snatch 155/110#
7 Muscleups
9 Burpee Box Jumps 24/20"
- These may be power or squat snatch.
IV. Monostructural Capacity Work: Bike for cals
6 Rounds
1 Minute on
2 Minutes off
- Slow recovery biking is recommended during the off minutes. Be sure to reset the rower for each "on" minute. List total calories between six sets
- Do not do this portion unless you want to get better.
Trust - Teamwork - Sacrifice - Discipline
