Crossfit
A) snatch w/pause at the knee + snatch
Go every 90 seconds for 10 rounds.
*Start at a light/moderate weight and ascend in weight as form allows. Reset between reps
B) 3 rounds for total time of:
Run 400m-10 db devils press (35-40/25-30lb)-15 db push press
Rest 90 seconds after each round
*16 minute time cap
Rx-Plus
50/35lb