A) Power Snatch + Hang Snatch 10x1

B1) GHD Back Extension 4x8-12

B2) Perform a set of max effort push up after each set

 

In teams of 2:

100 Wall Ball

100 Cal Row

100 Burpees

100 DB Snatch 70/50#

100 Burpees

100 Cal row

100 Wall Ball

 

Alpha

A1) DB Bench Press 30X1 (Semi Supinated Grip); 3x 6-8 reps; rest 60 sec

A2) Dual DB Prone Row 2111 3x 6-8 reps; rest 60 sec

B1) Ring Row 2020; 3x max reps

B2) Ring Plank 30-60 sec unbroken