Prep:
3 Sets:
10 Russian KBS moderate weight
6-8 Hand Release Push Ups
10 Walking Lunges
A. Every 2min x 6 Sets:
5 Hang Power Snatch 95/65
5 Box Jump Step Down 24/20
B. For Time:
15-12-9-6
Cal Row
Air Squat
rest 5min
3 Rounds
10 Alternating Single Arm DB Hang Clean to OH 50/35
10m Shuttle Run x4 (down and back 2 times)
Essentials weights 35/20
C. 5min Assault Bike or Walk Cooldown