A. Complete rounds for 10 minutes of:

12 Alternating Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#
6 Chest to Bar Pull-ups

 B. 30 Snatch

C. 20, 16, 12, 8, 4 reps of:

Box Jumps
Single Arm Overhead Dumbbell Walking Lunge – 50#/35#

Coach’s notes:

We will spend 10 minutes at each set. Further directions the day of.