A. 4 sets for total time
10 Burpees over DB lateral
20 alternating DB snatches @ 50#/35#
400m run
80 Double unders or single unders
rest walk exactly 2:00 btw sets
start with DU and work up the list on sets 2 and 4
+
Extra Credit:
Complete 3-4 sets of the following:
Alternating DB hammer curl x10 reps/arm
15 single arm banded tricep pushdown per arm
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re