Warm Up: Down and Back
2 x High Knee; Butt Kick; Kick Outs; Lateral Walk, Lunge W/ Twist
3 Min of cardio: Jump Rope; Skater; Jog; Lateral Overs
1 Minute: Wall Sit; Palio chair; Band Pull Aparts
Performance: Every 3 minutes for 15 minutes complete:
10 Power snatch (95/55)
10 OH Squat
200m Run
4 rounds for time:
30 Sit-ups
20 Wall Balls
10 Pull Ups
Fitness: Every 3 minutes for 15 minutes complete:
10 ALT DB Snatch (30/20)
10 Db Lunge
200m Run/Row
4 rounds for time:
30 Sit-ups
20 Wall Balls
10 Ring Rows