1 min Row
Then for 8 mins cycle through:
6/side Banded External Rotations (elbow tucked in)
6/side Banded External Rotations (elbows high)
6/side Banded OH Dead Bugs
6/side Knees to Elbows
6/side DB Single LEg Deadlifts
1 kin Single Under Jump Rope
AQAP (and for quality) complete:
30-20-10
Cal Row
Alternating DB Snatches (50/35 – 35/25 – 25/15)
Box Jumps with Step Down (24/20)
Rest 4 mins
10-20-30
Box Jumps with Step Down (24/20)
Alternating DB Snatches (50/35 – 35/25 – 25/15)
Cal Row
Complete 3 sets of:
15-20 Banded Hollow Hold or Tuck Pull Overs
30-45 secs/side Side Plank
30-60 secs Plank Hold
Rest up to 30 secs
Complete 5 sets of:
3 x 5 Snatch Balance (build to perfect 5 rep)
5 x 3 Slow Squat Snatches at 75-80%
Rest 2 mins between sets
Every 45 secs x 9 mins:
1 Snatch Grip Deadlift at 110% of 1RM Snatch
On Assault Bike complete the following:(same pace on your 9, 7 & 5 mins. Fastest pace possible on your 3 and 1)
9 mins
Rest 4 mins
7 mins
Rest 3 mins
5 mins
Rest 2 mins
3 mins
Rest 90 secs
1 min
Time Cap: 24 mins
For Rx+, advanced members can challenge themselves with Power Snatches (75/55) instead of the DB Snatches.
The goal is to be steady on this one. Don’t start too fast and try to finish strong on each interval. Try to maintain the same pace on the second part.