WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MINUTES
:30 BIKE/ROW/SKI (SLIGHTLY INCREASE PACE EACH ROUND)
6 SNATCH GRIP DEADLIFTS
6 UPRIGHT ROWS
6 AIR SQUATS W/ :01 PAUSE AT THE BOTTOM
*AT THE 4:00 MARK PERFORM..
:30 BIKE
6 HANG MUSCLE SNATCH
6 OVERHEAD SQUATS
10 SIT-UPS
STRENGTH
ON A 15:00 RUNNING CLOCK
6-4- 4-2*
HANG SQUAT SNATCH
*BUILD UP TO A MODERATE-HEAVY WEIGHT.
WORKOUT
AMRAP X 18 MINUTES*
1-2-3-4-5
HANG SQUAT SNATCH (135/95)(95/65)
10-15-20-25-30
SIT-UP
*COMPLETE 12/10 CAL BIKE AFTER EACH SET. ONCE YOU FINISH THE ROUND OF 5 HANG SQUAT SNATCHES/ 30 SIT-UPS/CAL BIKE START AGAIN FROM THE BEGINNING.
