A:
Every 90sec for 12min do:
1 Segmented Snatch Deadlift + 1 Snatch High Pull + 1 Snatch
B:
21-15-9 reps for time of:
Fan Bike or Row calories
Snatches
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 50/35kg
Timce cap: 10min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Snatches
5 Burpees
10 Wallballs
5 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Banded Good Mornings
20sec. Superman Hold
20 Medball Russian Twists
20sec. Hollow Hold
Focus on device:
30sec. EASY
30sec. FAST
10sec. FULL REST
STRENGTH
A:
5 Sets of:
5 Back Squats @ 70%
10 BB Shoulder Press From the floor
in the Shoulder Press Work up to a 10RM
B:
4 Rounds of
12 Cyclist KB Squats w/ 3sec. Down. 1sec. Pause at bottom
12 Push Press w/2xKB
into 20m overhead Carry
10/10 Db Tricep Kick Backs
20 Banded Tricep Extension