3:00 increasing intensity every :30
Plank Hold 2:00
40 Alt Walking Lunge Steps
40 RKBS 70/53
Then..,
Snatch Warm-up
Then..,
EMOM x 10 min
@ 65%
Slow Snatch pull + Hang snatch + OHS
Scale: Slow Sn DL + Sn Pull + MSn
→ Are you moving better?
Then..,
5min
Run 100m
5 Box jump step down
1 Legless RC.
rest 2mins
5min AMRAP @ 75%
Row 100m
5 Burpees
10 Air Squats / pistols
rest 2mins
5min AMRAP @ 75%
Ski 100m / 15 Ball Slams
3 Kipping HSPU / Wall climb
40 Mountain climbers total
Then..,
100 Slam Ball Sit-ups, 30/20#
Every 20 stop and perform 20 Russian Twist w/ Feet Up without ball
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