Endurance, Barbell Club & Structure



A. Every 12 min for 36 min: Run 1600/1200m

B. EMOM 5 min: 10s Row sprint

Barbell Club

A. SG Pull to above the knee, 5-5-5-5

B. Snatch DL with extension to toes,     5-5-5-5

C. Snatch high pull from above the knee, 3-3-3-3-3

D. Muscle Snatch, 3-3-3-3-3


Warm-Up: Oblique Fights Squat Fight

Strength: Sandbag Cleans over Shoulder, 5×5 Reps

Conditioning: AMRAP 3 mins: Max Distance OH Sandbag Carry *5 Front Squats every time the bag drops* **Rest 2min x 3**