Tuesday October 17th 2017

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Pause Overhead Squats 3 seconds at bottom 3-3-3-3

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do Dumbbell Overhead squats 50s/35s
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do Dumbbell Snatch 50s/35s

Post reps completed each round to comments.
**Must alternate Dumbbell Every 10 reps on the overhead squats and each rep on the snatch

Dan Shrum