“FRESH POW”
10-9-8-7-6-5-4-3-2-1:
Box Jumps (30″/24″)
Strict Pull-ups or Ring Rows holding at the top for 3 second count
Power Snatch (athlete chooses load each round)
*Enter Power Snatch Weight For Each Round*
load can increase or stay static (for development not time)
FIT CAMP:
5 Rounds:
9 Single Dumbbell Z-Press or seated Military Press on the floor (per arm)
15 Double Dumbbell Floor Press (chest press)
21 Weighted AbMat Sit-ups
27 Leg Lifts Over Dumbbell
