MOBILITY/SPECIFIC PREP
S1. Band Assisted Lats/Chest
S2. Hang Power Snatch Primer
CONDITIONING
PERFORMANCE
AMRAP 20
In Partners
Partner A. 400/300m Ski/ 20/15 Cal Airbike
Partner B. Perform Amrap until Partner A Finishes
Partner B. 400/300m Ski/ 20/15 Cal Airbike
Partner A. Perform Amrap until Partner B Finishes Row
Etc.......
AMRAP
5 Hang Power Snatch 60/40
7 HSPU
9 Bar Facing Burpees
When you get back from run and switch with your partner Pick up AMRAP where you left it previous round.
FITNESS
5 Hang Power Cleans
7 DB Push Press
9 Bar Facing Burpees
MIDLINE
3 Rounds
15 GHD Situps (or Plate Situps)
12 Plate Lying Leg Raises
9 Weighted Hip Extensions
