WARM-UP
200M RUN
INTO…
1 ROUND
5 INCH WORMS
10 STEP-UPS
10 WALL BALL PUSH PRESS
10 BEHIND THE NECK BB PUSH PRESS (SNATCH GRIP)
INTO…
1 ROUND
5 PUSH-UPS TO PIKE
8 STEP OVERS
8 OVERHEAD SQUATS
5 BB MUSCLE SNATCH
INTO…
1 ROUND
5 BURPEES
6 WALL BALLS
6 BOX JUMP OVERS
5 HANG MUSCLE SNATCH
WORKOUT
IN TEAMS OF 2…
AMRAP X 30 MINUTES (1:00 ON / 1:00 OFF)
5 HANDSTAND PUSH-UPS**
10 WALL BALLS (20/14)(14/10)
5 HANG POWER SNATCHES (135/95)(95/65)
10 BOX JUMP OVERS (24/20)
*P1 WORKS THROUGH THE MOVEMENTS WHILE P2 RESTS. WHEN THE FIRST 1:00 INTERVAL IS FINISHED, P2 BEGINS THEIR ROUND. P1 WILL ALWAYS WORK DURING “ON” INTERVAL AND P2 WILL WORK DURING THE “OFF” INTERVAL. PICK UP WHERE UP LEFT OFF.
**STRICT HSPU OPTIONAL
OPTION 1 - PIKE PUSH-UPS
OPTION 2 - DB STRICT PRESS
