A.1 Press – 3, 3, 3, 3, 3

A.2

0:00 – 3:00
20/15 Calorie Row
15 Power Snatch #65/#45
3:00 – 6:00
20/15 Calorie Row
12 Power Snatch #75/#55
6:00 – 9:00
20/15 Calorie Row
9 Power Snatch #95/#65
9:00 – 12:00
20/15 Calorie Row
6 Power Snatch #115/#85
12:00 – 15:00
20/15 Calorie Row
3 Power Snatch #135/#95

A.3

3 Rounds
10 Pillar Plank w/ Alternating Reach
15 KB Supported Deadbugs – Feet

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A.1 Back Squat – 3, 3, 3, 3, 3

A.2

50 AbMat Sit Ups
40 Burpees
40 Toes to Bar/50 Hanging Knee Raises

A.3

5 x 30 KB Swings #70/#53
1:00 On/1:00 Off

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50 Medball Cleans #20/#14
25 Push Jerks #155/#105
50 Medball Cleans

3 Rounds
100M DB Farmers Carry
15 Knees to Elbow
15 L-Sit DB Press #35/#20

21-15-9
Chest to Bar Pull Ups
Ring Dips
Box Jumps #30/#24

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A.1 Bench Press – 7, 7, 7, 7

Every 3:00 x 5
9 Box Jump Overs
12 DB Front Squats #50/#35
Run 200M

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A.1 Power Snatch – 3, 3, 3, 3, 3

A.2

5 Rounds
20/15 Calorie Row
150′ Front Rack Barbell Carry #135/#95
Rest 1:00

A.3

3 Rounds
15 4 Way Deadbugs
10(e) SA KB Elevated RDL

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