Shinobi
Front Squat @22×1 3-3-3-3
E90 x 5
“Snatch Bear Complex”
P.Snatch+ H.Snatch +Sn. Balance+ OHS
All 5 rounds
400m run +
5 HSPU
15 KBS
or
400m run +
5 MU
10 DL
or
400m run +
5 Box Jump
15 T2B
Fitness
Front Squat @22×1 3-3-3-3
E90 x 5
3 OHS + 10-12 Pushups
All 5 rounds
400m run +
5 HSPU
15 KBS
or
400m run +
5 MU
10 DL
or
400m run +
5 Box Jump
15 T2B
Dee – Hanging knee raises