A.1 DB Bulgarian Split Squat – 7, 7, 7, 7 (e)
A.2
30-24-18-12-6
Push Ups
15-12-9-6-3
Strict pull Ups
200M Run
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A.1 Pausing Snatch Grip Deadlift – 2, 2, 2, 2, 2
A.2 Power Snatch – OTM x 9 Minutes
0:00 – 3 x 50%
1:00 – 3 x 55%
2:00 – 2 x 60%
3:00 – 2 x 65%
4:00 – 8:00 – 2 x 70%
A.3
8 Minute AMRAP
10 Toes 2 Bar
10 Burpees
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A.1 Push Press – 3, 3, 3, 3, 3
A.2
1 Round
80 Double Unders/ 160 Singles
80 Air Squats
800 Meter Run
400 Meter Weighted Run #45/#25
40 Kettlebell Swings #70/#53
30/21 Calorie Row
A.3
30-25-20-15-10
Ab Mat Sit Ups
Supermans
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
3 Rounds
Row 500M
10 Pull Ups
4 Bear Complex #115/#80
(Power Clean + Front Squat + Push Jerk + Back Squat + Rack Jerk)
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
21-15-9
Power Snatch #11/5/#80
Chest 2 Bar Pull Ups
A.3
3 Rounds
1:00 D Ball Hold
Rest 1:00 Minute
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In Teams of 2:
4 Rounds
Row 1,000M
4 Rounds “DT” #135/#95
(12 Deadlift, 9 Hang Power Clean, 6 Push Jerk)
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