Warm up
1 minute bike
30 second wall facing squat hold
Greatest stretch ever . 1 minute each side
Strength
Back squat, build a heavy 2
Conditioning
King Snatch
5 Rounds for Time
5 chest-to-Bar Pull-Ups
10 Power Snatches 75/55
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
