Hang Snatch from above knee: Work up to heavy single

5 Rounds for Time:
200M Run
9 Burpees to Target
15 Russian KB Swings (70/53)
Rest 1 Minute between Rounds

*Push the intensity, should be sprinting


Back Squat: 85/5*5 sets

4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold on wall

4 sets of 5 kipping HSPU
*start with Rx and build deficit each round, adding plates under hands

Midline – After
4 sets: 100 ft. dball carry (80/50 + 20lb vest)

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