FREE Snatch Clinic TOMORROW at Fed Hill from 11am-12pm


Every 6 minutes for 24 minutes 

20 Push ups
15 DB Deadlifts 
15 Ring Rows 
10 Dball Over the Shoulder 
1:00 KB Farmers Carry  

Performance and Open: Sub 5 Ring MU’s for 15 ring rows.
Score is the time of your slowest round. 

Athletes: 4 Rounds of work with plenty of pulling and pushing.  You should have about 1:00 rest on each round.  The first round will be on the faster end, work to hold that pace.