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September 23, 2016

A. E2M14M - 3 hang pause snatch from below the knee (2-3 sec pause)

B. E2M14M - 3  hang pause clean from below the knee (2-3 sec pause)

C. Work up to a heavy 3 rep bottoms up squat
heavier than last week

D. 3 sets
400m Run
20 Wallball
10 CTB
5 -3" deficit hspu
rest 2 min 
steady pace

E. 60 TTB for completion
50 DU every time you break

F. 10 Sec max effort AB
rest 2.5 min x 5

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