1. Warm-up
2 Steady Rounds:
Row 30 Cals
15 Dumbbell Push Press
2. Strength
Push Jerk
4×4 @ 75%
3. OLY
Every :90 for 9 Minutes
2 Snatch Complex 70%+
Squat Snatch, OHS, Hang Squat Snatch, OHS
4. Met-Con
5 Rounds:
20 Dumbbell Front Rack Walking Lunge
6 Sandbag/D-Ball Cleans
——–Optional——–
5. Interval
6 Rounds:
3 Bar Muscle Ups
6 Handstand Push-Ups
9 Kettlebell Swings 70/53lbs
Rest 2:00 (After completing 6th round.)
*Repeat for 5 Rounds
Rest 2:00
*Repeat for 4 Rounds
6. Extra
Hanging L-Sit Hold
6 Rounds:
:30 On
:90 Off
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