A:
4-4-4-4 Tall Snatches
Start every 90sec.

B:
3-3-3-3-3 Power Snatches (no TnG – reset)
Start every 90sec.

C:
EMOM for 5min do:
4 TnG Power Snatches

C:
AMRAP in 10min of:
10 Burpees
20 Wallballs


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Medball Cleans
10 Medball Lunges (on shoulder)
10 Medball Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30sec. Hollow Rocks
30sec. Superman Rocks
15sec. Side Plank up & downs – l
15sec. Side Plank up & downs – r

Focus on device:
1min Easy
15sec Sprint
45sec. Moderate
(finish with 1min Easy)


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Bike:
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @60% Effort
1min @40% Effort

Station 2
EMOM for 6min do:
3 Power Snatches + 6 Burpees

Station 3
EMOM for 6min do:
5/5 Curtsy Box Step Downs

Station 4
AMRAP in 7min of:
10 Box Jumps
5 Medball Clean + Toss
5 Push-ups on Medball

Station 5
EMOM for 6min do:
5 Overhead Squats