A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance
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x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2:30, for 17:30 (7 sets):
Snatch
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x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85-90%
D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete