1 Snatch(sq or pwr)
2 Push Press
3 Front Squat
4 Hang Power Cleans
5 Deadlifts
6 Burpees
7 Pull-Ups
8 box jumps 24"/20"
9 h r push ups
10 Air Squats
11 KB Swings (Heaviest you can use unbroken)
day 12 run loop building/ 500m row or 25/19cal EB
*All barbell movements the same Men 155/135/115/95#, Women105/95/75/ 65#
Ex. Complete 1 snatch, 2 pp, 1 snatch, 3 fs, 2pp, 1 snatch, etc.. until you've completed 500m row back through 1 snatch
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