Warm Up:
200m
100 Jump Rope
:50 Plank
:25 Hollow Hold
1 Set:
Band Lat walk x 2
:30 Palio Chair
10 Air Squat
Performance: Box Squat:
1,1,1,1,1
Workout: For Time
Snatch and Grab
400m Run
30 Db Hang Power Snatch (50/30lb) (15/15)
400m Run
20 DB hang Power Snatch
400m Run
10 Db Hang Power Snatch
Fitness: 3 sets:
8/8 SA Front Rack Kb Split Squat
10/10 Plate Elevated Curtsey Squat
EMOM x 15 Minutes
1) 250/200m Row or 200m Run
2) 10 -15 Med Ball Squats
3) 20 Sit Ups
Cashout: 3 sets
10 Tuck Up
20 Russiant Twist
30 Flutters