200m Run
90 sec Baby Squat on Wall
90 sec Hip 90/90
Then complete 2 sets of:
8/side Banded Psoas March
8/side Banded Side Clams
8/side Banded Split Squats (band around post in front of you)
8/side OH Plate Reverse Lunges with reach
Then complete 1 set each of:
5/side Alternating DB Snatches
5 Power Snatches
5 Squat Snatches
In 12 mins complete 3 sets of:
6/side – 5/side – 4/side Barbell Back Rack Lunges
Rest 1 min
5 Snatches of your choice (DB, Power, Squat)
Rest up to 2 mins
Complete the following with a partner ideally sharing the same barbell:
5 sets of Partner AMRAP x 3 mins of:
20/15 Cal Row or 15/10 Cal Assault Bike – Alternating with 15 Burpees to a 6″ Target
Max Snatch variation of your choice in the time remaining
Rest 2 mins between each set
One partner starts on Rower or Assault Bike while the other partner starts on Burpees. First one to finish begins to performSnatches. Cumulate as many Snatches as possible between the two partners, switching when needed/desired until time is up. Score is combined total of Snatches only between partners. You will enter 5 scores.
For 8 mins:
30 secs high intensity, 30 sec active (very low intensity)
Rest 2 mins
For 8 mins:
40 sec high intensity, 20 secs off
Rest 2 mins
For 8 mins:
20 sec sprint, 40 sec active (very low intensity)
Can work in pairs for this one. Try to build to about 80% effort (no more) over the 3 sets.