//back at the box, but scaling stuff as needed
WARM
std warnup
3x30s moderate sprint (treadmill)
snatch drills
MAIN
A Every 4 min for 20 min (5 rounds)
{
30s Hang Power Snatch 45# (Rx was 75#)
30s 20" box stepups (Rx was box jumps)
30s Airdyne for cals
}
1: 13+8+10 = 31
2: 13+8+10 = 31
3: 13+10+9 = 32
4: 13+10+10 = 33
5: 14+10+10 = 34
B. 4x5 strict dips
C. (superset w above) 4x5 strct pullups
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