Day: September 10, 2014

a. Five sets of:
Hang Power Snatch x 4-5 reps
Rest 2-3 minutes

b. Three sets for times of:
135/95 lbs Ground to Overhead x 10 reps
Muscle-Ups x 5 reps
Row 500 Meters or Run 400 Meters
Rest 4 minutes

a. Four sets of:
Lateral Box Step-Ups x 8-10 reps each leg
Rest 90 seconds
Turkish Get-Ups x 2 reps each arm
Rest 90 seconds

b. For time:
95/65 lbs Thrusters x 20 reps
Double-Unders x 40 reps
Thrusters x 15 reps
Double-Unders x 30 reps
Thrusters x 10 reps
Double-Unders x 20 reps