Run 400 w/kb

62 Kb Swings 53/35

Lunge

6 Rope climbs/18 pull-ups

Lunge

55 One arm Kb Thruster 53/35

Lunge

6 Rope climbs/18 Pull-ups

Lunge

48 Sdlhp 53/35

Run 400m w/Kb

Block Strength

Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes