A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
5 Sec Tempo Snatch Pull x3
Behind The Neck Push Press x5
Hang Muscle Snatch x5
B) Every 90 Sec For 12 Min (8 Sets) Do:
Power Snatch + Hang Power Snatch + Overhead Squat x1x2
C) 3 Sets
30 Sec Max Wall Ball (20/14)
30 Sec Max Cal Assault Bike
30 Sec Max Double Under
rest 90 sec
30 Sec Max Deadlift (225/145)
30 Sec Max Single Arm DB Push Press, R
30 Sec Max Single Arm DB Push Press, L
rest 90 sec
HIIT – “More Core”
8 min Tabata
Scissor kicks/Mountain Climbers
rest 1 min
8 min Tabata
Alternating V-ups/ Plank Jacks
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