TEAM 605- 010718

Warm Up

3 rounds

10 Med BALL throws – Football throw in style

10 Med ball rotational Throws

10 Med ball slams – From full extension

A) Every 2 minutes for 10 minutes

SPRINT 100 Meters

5 High Box Jumps

B) In 15 minutes build to a heavy complex of:

1 Power Snatch + 1 Hang Power Snatch + 1 Over Head Squat

C) 3 Rounds

10 Close Grip Bench press

10 Pendlay Row

Rest as needed

D) In Pairs – For time complete

6 Rounds (3 Each)

3 Muscle Ups (Ring or Bar)

6 Burpees

18 DB Snatch (Alt Arm) 22.5/17.5

Rest 2 Minutes

Then:

6 rounds each

8 HSPU ( or 3 wall walks)

12 Deadlifts 80/50kg

15 Cal AD