Warmup:
4 Tabata Rounds: 20 on - 10 off
Bike/Row/Ski
2 Rounds:
20 sec Superman hold
10 Jumping Lunges
5 Power Snatches (45/35)
Conditioning:
10 Total Rounds:
Rounds 1&2:
400m Run
10 Snatches (75/55)
Rounds 3&4:
300m Run
8 Snatches (95/65)
Rounds 5&6:
200m Run
6 Snatches (115/75)
Rounds 7&8:
100m Run
4 Snatches (135/85)
Rounds 9&10:
50m Run
2 Snatches (155/95)
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Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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