Supplemental Strength
5 x 3 Touch and Go Snatch
Test Max Reps Strict Pull Ups
3 x 10 Alternating Dumbell Snatch
Strength
Weighted Pull Ups
6 x 8
GHD Sit Ups
6 x 15 (8)
Every 3:30 Minutes
“Filthy 25”
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings 1.5/1.0
25 Walking Lunges
25 Knees to elbows
25 Push press 45/35
25 Back extensions
25 Wall Balls 20/14
25 Burpees
25 Double unders
Rest 2 Minutes
1 Mile Run
Supplemental Endurance
4 x 750 Meter Row
Every 4 Minutes
