Prep
10min emom
Shuttle Sprint x 50 ft (25/25)
Dual Dumbbell or Kettlebell Hang Power Snatch x 8 reps light load
Essentials
A.
10min Emom
Vertical Jump x 5 Reps
Power Snatch x 1 rep
*keep weight light and snappy , you may increase weight over the 10 min as long as it stays snappy.
B.
3 Sets
Back Squats x 4,3,2
Tempo 32X1
Tough Loads for the reps
+
Kettlebell Gorilla Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks
C.
For time :
27-21-15-9
Row or Bike for cal
No push up Burpee
Fitness
A.
10min Emom
Box Jump x 5 Reps 24/20
Power Snatch x 1 rep
*increase weight each minute. Last 4 min weight should be over 70%
B.
3 Sets
Back Squats x 4,3,2
Tempo 32X1
Tough Loads for the reps
+
Kettlebell Gorilla Row x 6-8 rep per arm
Tough weight
On the 3:30 min Marks
C.
For time :
27-21-15-9
Row or Bike for cal
Burpee over Row if rowing / Burpee Over a bench if Biking