200m Run
Complete 3 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10/side Banded External Rotation
10 Banded Triceps Push Downs
5 Banded Push Ups
Complete 4 sets of:
1 min of Strict HSPUs / Kipping HSPUs / DB Strict Press
Rest 30 sec
1 min of Legless Rope Climbs / Strict Pull Ups / Lay 2 Stand
Rest 30 secs
1 min GHD Sit Ups / DB Anchored Sit us
Rest 90 secs
AMRAP x 12 mins:
6 Hang Power Snatch (135/95 – 95/65 – 75/55)
6/side OH Barbell Lunges
12 Bar Facing Burpees
1-7 Bar or Ring MUs / 10-15 C2B Pull Ups or Pull Ups / 15 Horizontal Ring Rows
Every 2 mins x 8 mins:
2 Snatch Balance (building)
Every 3 mins x 15 mins:
2 Slow Squat Snatch (building)
Every 2 mins x 8 mins:
3 Snatch Grip Deadlifts (slow to knees at perfect form)
Every 3 mins x 30 mins:
Row 500m (alternate with 32/26 Cals Assault Bike)
Beginners can scale the Snatch movement to DBs:
6/side DB Hang Snatch (50/35 – 35/25 – 25/15)
6/side Single Arm OH DB Lunges