INTERMEDIATE TRACK
2 High Hang Squat Snatches ( pockets )+ 1 Hang Snatch3 sets start at 50%-70%
Snatch Grip Romanian Deadlift3 sets of 4 reps
Rest 30 seconds between sets
*tough load with focus on lat engagement. STRONG BACK !!!
Front Squat4 sets of 5 reps @ 70%
Rest 2 minutes between sets
For time:
40-30-20-10
Bent knee hollow body rocks
100ft single arm KB farmer's carry/ per side after each round @ 53/35lb
*100ft Left / then 100ft Right
*** Row4 sets for 15 seconds for max calories ****hard
Rest 2 minutes between sets
*Men - damper 10 / Women - damper 7