Lift, Sprints

30min SMR
5 kettlebell snatch per arm 20kg
3 pullups
5 kettlebell snatch per arm 20kg
3 pullups +15lb
10 kettlebell snatch per arm 20kg
3 pullups +25lb
10 kettlebell snatch per arm 20kg
3 pullups +35lb
15 kettlebell snatch per arm 20kg
3 pullups +40lb
20 kettlebell snatch per arm 20kg
3 pullups

10min throwing
Backpedals, shuffles, crossovers
5min throwing
Sprint starts, band sprints
5min throwing
4x1x80yd sprints
5min throwing
8x1x40yd sprints (5.5, 5.5, 5.5, 5.5, 5.4, 5.4, 5.4, 5.4)
Marine abs