1x10 Pass throughs with dowel, then…
Starting with a dowel, then an empty BB:
1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Drop Snatch, add weight if desired, but no more than 60%
1) Power Snatch: 67x2x3
2) For reps:
5 Sandbag squats
50’ Sandbag Carry
rest 2 minutes, then...
30 sec ME AD/30 sec active recovery
45 sec ME AD/15 sec rest
No rest, then...
Turkish Get-ups (heavy)
***Do not treat this as a capacity piece. Go AFAP every round, but wear your HR monitor and record AVG HR over the entire 30 minutes.***
No AM/PM, just finish with 3XME Strict Pull-ups