30 June 2015 30 June 2015
Tuesday 30 June 2015 '30 June 2015'

1. Warm-up – Level 2
100 Double-unders
50 Chest to deck push-ups
2. Strength
Squat snatch 3×1 @80-90%, 4×1 @90-100+%
3. Met-Con
3 Rounds
30 Pull-ups
100m Sprint
10 Squat snatch 135/95lbs
4. Extra
6 Rounds
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- two minutes (100 meters, not feet)

1. Warm-up – Level 1
50 Double-unders
25 Chest to deck push-ups
2. Strength
Squat snatch 3×1 @80-90%, 4×1 @90-100+%
3. Met-Con
3 Rounds
15 Pull-ups
100m Sprint
10 Squat snatch 95/65lbs
4. Extra
6 Rounds
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- two minutes (100 meters, not feet)

1. Warm-up – Base
50 Single unders
25 Chest to deck push-ups on knees
2. Strength
Power snatch 3×1 @80-90%, 4×1 @90-100+%
3. Met-Con
3 Rounds
15 Ring rows
100m Sprint
10 Power snatch 65/35lbs
4. Extra
6 Rounds
100m Sled drag – Forward facing, light weight, sprint.
Rest +/- two minutes (100 meters, not feet)

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