1) Hang Snatch 3 x 3, 3 x 2, 3 x 1
-increase weight every set
2) OHS 6 x 2
-work to a heavy 2 by set 3
3) 5 Min AMRAP
15 Cal Row
12 Burpees over rower
9 DB Thrusters (30/20)
rest 5 minutes
5 min AMRAP
12 Cal Row
9 Burpees over rower
7 DB Thrusters (40/25)
rest 5 mins
5 min AMRAP
9 Cal Row
7 Burpees over rower
5 DB Thrusters (50/35)
4) 15 min AMRAP walking pace
10 Bent over row (underhand grip)
10 Straight leg raises (seated, as high as possible)
10 Banded GM
Heavy farmers carry up and back
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