Workouts

A) EVERY 2’30" x 4 ROUNDS
5-4-3-2 bench press
30" hollow hold after each set


B) EVERY 90" x 4 ROUNDS
2 snatch pull
1 hang power snatch


C) FOR TIME
25/18 cal erg
30 pull ups
15 power snatch
25/18 cal erg
20 chest to bar
10 power snatch
25/18 cal erg
10 bar muscle ups
5 power snatch


*Add weight each round
TC: 15’

A) 5 ROUNDS FOR QUALITY
6 db push press R
6 medball launch to wall R
6 db push press L
6 medball launch to wall L
6-10 drop push up
Rest 60-90"


B) FOR TIME
50-40-30-20-10 wallballs
10-20-30-40-50 cals erg


TC: 20’