23 Sep 16
A. E2M14M - 3 hang pause snatch from below the knee (2-3 sec pause)
B. E2M14M - 3 hang pause clean from below the knee (2-3 sec pause)
C. Work up to a heavy 3 rep bottoms up squat heavier than last week
D. 3 sets 400m Run 20 Wallball 10 CTB 5 -3" deficit hspu rest 2 min steady pace
E. 60 TTB for completion 50 DU every time you break
F. 10 Sec max effort AB rest 2.5 min x 5