A. Halting Snatch(mid thigh) + Snatch + Overhead Squat – 1+1+1 x 5@70-75%, rest :90 Sec, if you are new to snatching you will do the following: Snatch Deadlift + Hang Power Snatch + 2 overhead squats, if your mobility prevents you from Snatching or overhead squatting at the moment you will do the following: 1 hang Clean from mid thigh + 1 Front Squat.
21 Cal Row
15 Back Squats
Rest 2 min.
Back squats are from the floor. If needed you may use a rack. The weight you choose should be a weight you can do without putting down. If you chose a weight that felt a bit light you may go up in weight for the next round.
Alpha – As written, BS@165-185/110-125
Bravo – As Written, BS@135-155/95-105
Charlie – Row, 18 hanging leg raises, BS@95-115/65-80
Delta – Row, V-Ups, BS@65/45