Warm Up
200 Meter Run
followed by…
Two rounds with empty barbell or PVC Pipe
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 High Hang Snatch
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)
Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Banded Palloff Hold x 45 seconds (Left)
Station 5 – Banded Palloff Hold x 45 seconds (Right)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar or Hanging Knee Raises
20 Alternating Dumbbell Snatches