200m Run
Complete 2 sets of:
6/side Med Ball Dead Bugs
6/side Med Ball Hip Thrusts (3 sec hold at the top
6/side OH Plate Reverse Lunge & Reach
Then complete 2 sets of:
8/side Rear Foot Elevated Split Squats
12 Light DB Reverse Flys
In 5 mins complete 3 sets of:
5 Hip Power or Squat Snatches (light to moderate)
Sets 1-4: 6 Squat Snatches at 70% of 1RM
Sets 5-8: 4 Squat Snatches at 80% of 1RM)
AQAP complete:
40/30 Cals Assault Bike or 50/40 Cal Row
20 Deadlifts (155/105 – 135/95 – 75/55)
20 Hang Power Cleans
200 DUs / Singles
20 Hang Power Cleans
20 Deadlifts
40/30 Cals Assault Bike or 50/40 Cal Row
Time Cap: 16 mins
Push yourself on this one! Aim for big sets with the barbell.
Scale to DBs if you lack wrist mobility or desire a change in stimulus.
For 35 mins at a moderate pace complete:
500/450m Assault Bike
200m Run or 250m Row
1000/800m Assault Bike
300m Run or 375 Row
1200/900m Assault Bike
400m Run or 500m Row
1600/1300m Assault Bike
500m Run or 625m Row
2000/1500m Assault Bike
600m Run or 750m Row
These are not touch and go reps!
If you are not confident with this medium to heavy Squat Snatch, then use lighter weight or perform Power Snatches.