30 sec Banded Squat Hold
30 sec Banded Lateral Monster Walks
10 Banded Reverse Fly to Banded Y Stretch
8 Behind the Neck Snatch Grip Push Press
8 Overhead Squats
8 Snatch Balances
(increase the weight slightly each round on the barbell work)
(1+1) Rest 30 secs (1+1) Rest 30 secs (1+1)
Perform 1 Hang Power Snatch from below the knees + 1 Squat Snatch, Rest 30 secs, then do it again, Rest 30 secs, then do it one last time; then rest the remaining time of your 3 mins.
No Touch and Go on the Squat Snatch – reset each time!
Start at about 70% of your 1RM Hang Power Snatch and build to your best complex.
Suggested weights are:
8 at 55% – 6 at 65% – 4 at 75% – 8 at 60% – 6 at 70% – 4 at 80% (all of your 1 Rep Max)
Focus on keeping the bar as close as possible when you are going DOWN! We tend to focus so much on keeping the bar close in the pulling part that we forget where to place it when we are going down. Keeping the bar close on your descent will help to keep your lats engaged.
25/20 Calorie Row
20 Burpees over the Rower
Rest 1 min
AQAP with a 2 min Time Cap complete:
20/15 Calorie Assault Bike
10/side Alternating DB Snatches (50/35)
Rest 2 mins
Reduce the number of calories on the Row and/or Bike if you can’t keep everything under 2 mins.
If there are not enough Bikes switch for 6 x 50ft Shuttle or 12 x 25ft Shuttle run.
AMRAP x 9 mins:
10 Overhead Squats (115/80)
12 Push Ups
30 DUs / 60 Singles
Complete 3 sets of:
30 sec OH Yoke Hold
Rest 10 secs
30 sec Double KB Front Rack Carry (70/53 in each hand)
Rest 10 secs
30 sec Farmer’s Carry (70/53 in each hand)