16 Sep 16

A. E2M14M - 3 pause above the knee snatch (2-3 sec pause)

B. E2M14M - 3 pause above the knee clean (2-3 sec pause)

C. Work up to a heavy 3 rep bottoms up squat

D. 5 sets

15 Wallball 20/14

5 Strict HSPU

4 CTB

rest 1 min

E. 4 sets

15 GHDSU

5 HSPU -5" deficit

Rest 1 min

F. 15 Sec max effort AB

rest 2 min x 3