Conditioning:

On a 17 Minute Running Clock…

0:00-7:00:

21-15-9

Calorie Row

Toes 2 Bar

10:00-17:00:

24-18-12

Alt. DB Snatch

*Run 200m after each set of snatches

*Split into 2 groups… half start on Rowing workout and half start on Run workout

Comp: 25-20-15 Toes 2 Bar, 70/50 DB Snatches

Fitness: As written, 50/35 DB Snatches

GPP: Toes 2 Target, 35/20 DB Snatches

Health: Situps or V ups, 25/15 DB Snatches