Warm-Up | Performance
Two sets of:
Run x 200 Meters
10 x Ring Rows OR 6-10 Supine Snap Pull Transitions on Low Rings
Followed by…
Two sets of:
Dive-bomber push-up x 5 Reps
Hang Power Snatch with an Empty Barbell x 5
Then…
Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.