1) Snatch Hi-Pulls 10 x 1, go as heavy as possible to get it chest height, try and clear your hips through
2) OHS 3 x ME at or around 90%
3) Men- 3 sets of ME rips dips
Smaller fellas do them strict
bigger dudes ME anyhow
Ladies- 50 reps for time
4) For Time:
15 OHS (115/75)
15 TTB
400m Run
10 OHS (135/95)
20 TTB
400m Run
5 OHS (155/105)
25 TTB
400m Run
use the time when you get back from the run to change your weights and catch your breath.
