10min AMRAP Warm-up
10 Jump Lunges
10 Monster Band Walks Forward and backward or Lateral
20sec Bottom of Ring Dip Hold
20sec Bent Hollow Body Hold
Then…,
Every 4min. x 5 Rounds:
20 Alt. DB Snatches 50/35
10/7 Cal Bike
10 DB Power Cleans 5035
10/7 Cal Row
*If the time domain is too easy, do 12/9 Cals or even 15/12 Cals.
Rest 5min.
Snatch Grip Deadlift w/3 pauses(mid shin, above kn, below hip crease)
3131; 5,5,5;keep loads moderate
Then..,
Snatch Pull w/ pause below the knee
5,5,5; (reset at the bottom of each rep) – start light
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