200m Walk
20 DB Deadlifts
20 Squats
20 Push Ups
10 DB Power Cleans
10 DB Front Squats
10 DB Presses
1. Cross Overs
2. Flutter Kicks
3. Scissor Kicks
4. Knee Tucks
200m Run
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
5/side High Box Step Ups (down in 5 secs)
5/side DB Lateral Lunges (down in 5 secs)
5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)
5 DB Hip Thrusts (5 sec hold at the top)
AQAP complete:
21-15-9 Bar Facing Burpees
12-9-7 Deadlifts at 65% of 1RM
15-12-9 Strict HSPUs / Push Ups
Rest 3 mins
AQAP complete:
21-15-9 Kipping HSPUs / Push ups
21-15-9 Deadlifts at 50% of 1RM
21-15-9 Bar Facing Burpees
Time Cap: 15 mins
Snatch Warm up:
5 Snatch Grip Romanian Deadlift
5 Muscle Snatches
5 OH Squats
5 Sots Presses
Every 2 mins x 6 mins:
5 Hip Squat Snatches at 40-45% of 1RM
Every 2 min 30 secs x 10 mins (4 rds):
1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch
(start at 70% and build to a heavy complex for the day)
Complete 4 sets of:
5 Heavy Snatch Grip Deadlift