FIT
WARM-UP
1:00 Skipping
10 Mountain Climbers w Twist
10 Bootstrappers
10/side SL Deadlift
10/side Upright Row
10 PVC Pass Throughs
10 Beat Swings
10 Hang Power Snatch
10 Hang Power Cleans
FIT
RUNNING CLOCK
7 Rounds:
30 Double Unders
11 Wall Balls
7 Sumo Deadlifts High Pulls
–Rest 3–
For Time:
30 Power Snatch
30 Toes To Bar
D – Choose Weight
F – 20/14, 95/65
P – 30/20, 135/95
–Rest 3–
For Time:
30 Hang Power Cleans
30 Toes To Bar
D – Choose Weight
F – 20/14, 95/65
P – 30/20, 135/95
COOL DOWN
1:00/side Standing Hamstring
1:00/side Seated Twist
BURN
WARM-UP
10 Inch Worm
10 Lunge And Twist
10 Hang Snatch
10 Tin Man
20 Banded Side Steps
BURN
In 20 Mins:
40 Alt Db Snatch
40 Oh Lunge (20 Left, 20 Right)
40 Alt Db Snatch
40 Front Rack Lunge
40 Alt Db Snatch
40 Farmers Carry Lunges
Then,
3 Sets
30 Banded Fire Hydrants
20 Banded Abductions On The Rig
10 Kick Backs On Each Side
