A. Snatch Grip Deadlift
Think of it as a squat rather than a deadlift.
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set. First set @ 20 lbs above your 3 or 5 RM snatch.
Rest 2 minutes
B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible.
Rest 60 sec
10 sets
C. Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.
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