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