1. Warm-up
3 Steady Rounds:
12 Jumping Lunges
8 Light Snatch Balance
4 Bar Muscle Ups / Pull up
2. Strength
Back Squat
3×2 As heavy as possible.
3. Oly
Snatch
5×1 @ 90%+
4. Interval
4 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :60
——–Optional——–
5. Bitch Work
5 Rounds:
Bike 30/18 Calories
Rest 3:00
6. Accessory
Sled Facing Backward Drag
Heavy AF
50′ x 5
Rest as needed.
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