Warm up:

  • Two sets of:
  • Assault Bike x 60 seconds
  • Robo Dog x 50ft forwards, 50 ft backwards
  • Barbell Good Mornings x 5 rep
  • Two sets of:
  • Assault Bike x 60 seconds
  • Robo Dog x 50ft forwards, 50 ft backwards
  • Cossack Squats x 5 R/L
  • Burpee Broad Jump x 5 reps

Lift:

Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps

Fitness:

Complete as many round and reps as possible in 12 minutes of:

  • 4 Dumbbell Front Squats (2×35/35)
  • 8 Burpees (Step Outs)
  • 12 Hanging knees or candle sticks

Performance:

  • Complete as many rounds and reps as possible in 12 minutes of:
  • 4 Snatches (135/95 lbs)
  • 8 Bar-Facing Burpees
  • 12 Toes to Bar

One Comment

Comments are closed.