Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog
For time:
15 Power snatches
15 Overhead squats
at the 6 minute mark:
30 Box jumps
30 Wallballs
at the 12 minute mark:
45 Lateral barbell jumps (double count)
45 Pushups
at the 18 minute mark:
60 sit ups
60 step ups (per leg)
- These are sprints. The goal is to have at least a minute of rest between couplets. Adjust weights and reps accordingly.
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clean + squat jerk up to 120 kg
then