Prep:
2 Sets:
30-45 sec Forearm Plank
5 Goblet Squats with 3 sec hold in bottom
10 Russian KBS
Fitness
A. Every 90 sec x5
8 Dual KB Deadlift @ tough weights
2 Jump Squat for max height
B. EMOM8
1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS
Start light and build a little as you go.
C. 10min Grinder
10 Wallballs 20/14
5 DB PC 50/35
30 sec Forearm Plank
Essentials
A.
Every 90 sec x5
8 Dual KB Deadlift @ tough weights
2 Jump Squat for max height
B. EMOM8
1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS
Same weight across. Can Modify weight on OHS (PVC or lighter bar)
C. 10min Grinder
10 Wallballs (Weight you can manage)
5 DB PC 35/20
20 sec Forearm Plank