Work

“The Ocho”

Every 4 Mins x 8 Rounds:
20/15 Calorie Row
200m Run

THEN:

For Quality:

40 Weighted Abmat Sit-ups @ 45/25lb Plate
40 Rower Pike Ups
40 Abmat Sit-Ups

CompTrain

5-4-3-2-1
Tall Snatches + Drop Snatches
Build in weight and focus on technique and speed.

In 4 Minutes:
Build to moderate load for High Hang Squat Snatch

In 4 Minutes:
Build to moderate Hang Squat Snatch