Min. 1) 3 Power Snatch (climbing)
Min. 2) 15 Wall Balls
After 10min. switch to Power Clean and Jerk (Climbing)
*Goal here to start at something around 50% of your 1 rep max and slowly climb for 5 sets before switching to Clean and Jerks. If you’re feeling good, you may subtract a rep and hit heavy doubles as you get warm. Need more work on your technique rather than weight? Just do 5 reps for all minutes.
3 Devil Press 50/35s
30 Double Unders
Time CAP: 10min.
Walk 200m then
10/7 Cals Assault Bike “buy in” for each round
Round 1.) 14 Front Squats 95/65
Round 2.) 20 Sit-Ups
Round 3.) 14 Front Rack Lunges
Round 4.) 1min. Plank
Round 5.) 14 Back Squats
Round 6.) Star Plank (30sec. each side)
Round 7.) 25 Air Squats
Round 8.) 20 Reverse Sit-Ups
That’s 16min…. Rest 5min and repeat on the row.
*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.