11/12/20

Ph I: Power Snatch
3-3-3-3-3
50, 60, 70, 80, and 90% of working weight
-if you dont know your working weight do
-1-1-1-1-1 to find 1RM for Power snatch then do Ph II.

Ph II: For Time
135 lb Thruster, 10
250 M Row
135 lb Thruster, 8
250 M Row
135 lb Thruster, 6
250 M Row
135 lb Thruster, 4
250 M Row
135 lb Thruster, 2

Ph III: Core/Mobility
200 Reverse Crunches
then
Calf stretch with Sampson stretch at 90 Second Holds for each one.