Wednesday

Coach will warm you up accordingly
A. with blank bar: 5 snatch-grip DL + 5 snatch hang hi pull + 5 muscle snatch
add weight in small increments for 8 mins.

+
5 sets individually timed
15/12 cal AD
20 GHD back ext.
10 alt. archer rows
200 m run down stairs
10 HPS (40k/24k)
200 m run back up stairs
rest 3 mins
* Rx is faster each set*