WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
10 SINGLE DB RUSSIAN SWINGS + MAX SIT-UPS
FULL-BODY STRENGTH
4 SETS
AMRAP X 3 MINUTES*
8 DB DEFICIT PUSH-UPS
6 DB HANG POWER CLEANS
4 DB THRUSTERS
-REST 1:00-
*PICK UP WHERE YOU LEFT OFF EACH ROUND
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1 - :45 CARDIO CHOICE(HARD)
MIN 2 - :45 SINGLE DB SWING
-REST 1:00
EMOM X 6 MINUTES
MIN 1 - :45 CARDIO CHOICE (HARD)
MIN 2 - :45 SINGLE DB SWINGS
-REST 1:00
EMOM X 4 MINUTES
MIN 1 - :45 CARDIO CHOICE (HARD)
MIN 2 - :45 SINGLE DB G2OH
-REST 1:00
EMOM X 2 MINUTES
MIN 1 - :45 CARDIO (HARD)
MIN 2 - :45 ALT SINGLE DB DEVILS PRESS
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS
CROSSFIT PROGRAMMING
WARM-UP
ROW 1000M
INTO SNATCH WARMUP
2X
10 BANDED PULL APARTS
10 BANDED PRESS
:30 PVC OH SQUAT HOLD
THEN
BAR FLOW
8 MUSCLE SNATCHES + 3 OHS
5 MUSCLE SNATCH + 3 POWER SNATCHES + 1 OHS
3 MUSCLE SNATCH + 2 POWER SNATCHES + 1 SNATCH
STRENGTH
EMOM 8:
1 HANG HIGH PULL + HANG SNATCH + OHS
*BUILDING
CONDITIONING
6 RDS
10 CAL ROW/SKI/ASSAULT BIKE
10 POWER SNATCH @ 95/65