1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups
2. Strength
Back Squat
5×3 @ 87.5%
3. Oly
Snatch
Warm Up
2×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%
4. Interval
8 Rounds:
4 Bar Muscle Ups
8 Burpees to 6″ Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round.)
Rest :30
——–Optional——–
5. Bitch Work
4 Rounds:
Row 50/40 Calories
Rest 3:00
6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE
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