A. 5 RFT:

[2-arm farmers carry (70×2/53×2) Gym Length x 2

*Walking Lunge GL x 1 (45/35)

*Reverse W-Lunge GL x 1 (45/35)]

-then-

B. (without rest) Row 2K

Record total time for A and time for 2K.

 

C. [10] Kip Swing practice: Bar or rings

 

D. 4 Rds:

5 DL or Snatch DL (pause above knee and back to ground)

5-8 S-DHSPU

8 Standing Barbell Twists (you decide weight, L+R = 1 rep)

 

*Optional: OH Lunges

 

Extra:

E. 3×6 Hang Muscle Snatch

F. Snatch from blocks (mid thigh) 7×2 (Power or Squat)

 
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