WARM-UP
2 ROUNDS
:30 Run
10 Alt. Step-Ups (or Reverse Lunges)
5 DBL DB Deadlifts (or Backpack)
5 DBL DB Hang Muscle Snatch (or Backpack)
10 Up-Downs
EMOM x 8 MINUTES
MIN 1 – 100m Run*
MIN 2 – 15 Tuck Jumps
*Option to do :30 of High Knees or Shuttle Sprints
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 15 Backpack Snatches
MI 2 – 10 Burpees
(No Measure)
OPTIONAL FINISHER
2-3 SETS
:30 DB or Backpack Hollow Flutter Kicks
:30 Superman Swimmer Kicks
-Rest 1:00 b/t Sets-
(No Measure)
Goal – Keep a consistent and uncomfortable pace here! Try to keep each movement unbroken to give yourself as much rest as possible each minute. The goal is to keep each movement between :30-:40! If unable to go overhead with your DB or Backpack Snatch today modify the movement to a Clean onto the shoulders…this will still be an explosive movement, but the
possibility of punching the ceiling is taken away!