Barbell Work

 

 

                 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

 

Conditioning 

 

14 Minute AMRAP of:

 

2 Rope Climbs

14 Wall Balls 20/14

7 Toes To Bar

100M Sprint With Wall Ball