For time
40 DB Alternating Snatches RX 20 kg
40 Wall Ball Shots
30 DB Alternating Snatches RX 20 kg
30 Wall Ball Shots
20 DB Alternating Snatches RX 20 kg
20 Wall Ball Shots
10 DB Alternating Snatches RX 20 kg
10 Wall Ball Shots
Cash Out 50 V Ups + 100 DU
LOWER BODY
A1. 12-10-8-6 back squat
A2. 4×10 good morning
A3. 4x10R/10L deficit back step farmer loaded lunges
A4. 4×15 leg press A6. 3ss 12 leg extension + 12 db stiff leg deadlifts
A7. 3x 10 strict leg raises + 12 arch rocks
Full body upper focused
A1. 4 x 10 Deadlift
A2. 3-4 x 20 goblet pulse squat
A3. 3-4 x 8 strict pull ups(weighted if possible)
A4. 3-4 x 8 chest dips(weighted if possible)
A5. 3 ss 12 db chest press + 24 kb gorilla rows(12 per side)
A6. 3 ss 15 z bar bicep curls + 15 rope overhead tricep extension
A7. 3 ss 30 sec db sit up with rotation+ 30 sec front rack kb march
