Warm-up:

Coaches Choice

Strength:

1) 7x 1 Power Snatch + 2 Behind the Neck SN Grip Push Press, 60%-70%

Warm-up as needed, you may go up in weight over the 7 sets, form needs to stay spotless

2) Kettle Bell Swing warm-up 2×5 increasing to workout weight

Conditioning:

3 Rounds

400m Run

21 Kettle Bell Swings

12 Burpees

If the weather turns for the worst a 500m row will be substituted.

Tim throwing down a textbook lock-out!