Warm-Up: 8 min:
A. Cardio: Run/Row/Bike 400m
3xB.
b1. 10 GHD Back Extensions
b2. 10 ea Oblique KB Dip
b3. 30sec Cobra
b4. 30sec Downward Dog (After rounds, do 90 seconds of wrist mobility)
Bar Work: 6min:
4 Rounds of:
3 Rep of each Burpee Snatch-Grip Deadlift + Hang Power Snatch + OHS + Snatch Push Press with barbell only or PVC pipe.
- In 15min:
Muscle Snatch 3/45% 2/65% 2-3/70% 2×2-3/75% 2×2-3/80%
Use % of Mondays Sn. MTR. - In 15min:
5xA.
a1. Seated Arnold Press 5-10
a2. Barbell Good Mornings 5 - In 10min:
100 Double Unders
50 Burpees
100 Double Unders - In 5min:
Plaunche Work
3xB.
b1. 1 Leg Pull Away Back to Wall 4-6ea
b2. Manule Rear Delts on Bench 6-8
b3. Ring Plank w/ Feet Inverted w/ 1 Foot Up 15-20sec each Foot
Cash Out: 50 Knees to Elbows (Scale: Knees to Chest)
