A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft
B) 5 Sets
Pause Dip Push Jerk + Push Jerk x1x2
rest 90 sec
*Building
C) Every 2 Min For As Long As Possible Complete:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatch (115/80)
8 Thrusters (115/80)
*Choose a weight that allows you to perform this sequence multiple time in under 1 minute. Everyoens goal should be to choose a weight and box height that will allow you to complete a minimum of 6 sets of the above work.
