100m Run
15 V-Ups
30 Mountain Climbers
15 Barbell Hang Clean and Jerks
30 Alternating Lunges
GET STRONG (12 Min)
:30 on :30 off x 12 Minutes
Max Barbell Strict Press 95/65
Max Back Rack Forward Lunges 95/65
GET FIT (16 Min)
Every 4:00 for 16:00
400m Run
20 Wallballs 20/14
Max Hang Power Snatch 115/75
COMPETITORS EXTRA (15 Min)
Jerk
In 15:00 establish a heavy single
ATHLETES NOTE:
About 2:00 on the Run and 1:00 on the Wallballs. That should leave you 1:00 or so for the Hang Snatches. Quit the Snatches a bit early to catch your breath and be ready for that next run. You need to pace this whole thing!