WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB STRICT PRESS
8 LATERAL JUMPS OVER DB
3/3 SINGLE DB DEADLIFT
FULL-BODY STRENGTH
EMOM X 10 MINUTES
MIN 1 - :25 SINGLE DB STRICT PRESS / :25 OH HOLD
MIN 2 - :50 DB FLUTTER KICKS
FULL-BODY SPRINT WORKOUT
EMOM X 4 MINUTES
30 DOUBLE UNDERS + MAX PLANK ROTATIONS
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - :25 / :25 SINGLE ARM DB PUSH PRESS
MIN 2 - :45 CARDIO CHOICE (HARD)
-REST 1:00-
EMOM X 8 MINUTES
MIN 1 - :50 SINGLE DB PUSH JERKS
MIN 2 - :30 CARDIO (MAX EFFORT)
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMAN’S
Warmup:
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:
For Quality
8:00 to build
5x2 reps Above the Knee Snatch
5x2 Rep Below the Knee Snatch
3. Conditioning – For Reps
Every 3 min x4
12 STOH (115/75)(95/65)
10 Burpees over the Bar
8 Cal row/assault Bike