10.25

A. Hang Muscle Snatch + Hang Power Snatch (2+1) – working on form for 8 minutes – pause @ knee for each rep
B1. Trap 3 raise x 6-8 reps @ 3030 x 2 (head supported position)
B2. Laying heal slides x 10×2
+
On a 15-minute clock, for max reps each round:
From 0:00 -300
400m run + am rap CTB pull ups
Rest 1 minute
From 4:00 -7:00
400m run + am rap DB Hang power Snatch (5 reps per arm before switch)
Rest 1 minute
From 8:00 -11:00
400m run + am rap pull ups
Rest 1 minute
From 12:00 – 15:00
400m run + am rap DB Hang Power Snatch (3 reps per arm before switch)

**weight is 50/35#
**if it’s raining or unfavorable out side then switch to a 500m row or 30/23 cal AB




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