For Time:
Buy In: 400 Meter Run
-then-
10-9-8-7-6-5-4-3-2-1
Power Snatches
S2O
-then-
Cash Out: 400 Meter Run
115/85 95/65 75/55
5 Sets of Max Rep Heavy Seated Rows
5 Sets of Max Rep Heavy Lat Pull-downs
3 Sets of Max Rep Dumbell Regular Curls
3 Sets of Max Rep Dumbell Hammer Curls
* Choose a weight that allows you to get 5-7 reps per set for above movements
1 Set of Max Rep Bent Over Rows (Choose a weight that allows 20 reps minimum)
*Accessory Work*
Outside, set up a 40 meter sprint area.
Sprint 40m
Walk back
10 total sprints
Sprints 1-5 (50 - 70% effort)
Sprints 6-10 (70 - 90% effort)
-then-
4 sets of max rep sit-ups (feel the burn baby)