2-3 Rounds NFT
:45 Row/Bike/Ski (Easy)
20 Banded Side Steps (Right)
2 Banded Side Steps (Left)
20 Prone cyclones arms
15 T-Raises (2.5 0r 5#)
15 Y-Raises (2.5 0r 5#)
1 Wall Walk + :20 HS hold x 2
Then…..
Snatch warm-up
then….
High hang snatch + snatch – 10 x (1 + 2) @ 65+%, go every 60s
Then
3 rounds @ increasing effort of:
1 mile Assault Bike
20 Double KB Swings Russian
15 Burpees (Open style)
rest 90sec
*YOU MUST increase pace on Bike every round
Extra
:30sec. GHDS @ parallel Hold x3
:30sec. Superman Hold on GHD x 3
:30sec Couch Stretch (Right) x3
:30sec Couch Stretch (Left)