The One and ONLY Island Box!
Fitness
A. 25 Wallballs with 1 EYE CLOSED
B. 3×5 Hang Power Snatch, Get Heavy, Don’t touch ground for 3
C. 5 RFT
10 Hang Power Snatch @ 75% of A
50 Double Unders/150 Singles
5 Back Squat (up and over to finish ONLY)
Competition
A. Above Knee Hang Squat Snatch, work to a moderately tough triple – no dropping
B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min
C. GH Raises @ 50X0, 6-8 tough reps x 5 sets, 2 min
D. Airdyne/Rowing 3 min @ 90% x 3 sets, 3 min walk/rest