Warm up
100m Run
10 Good Morning
10 Cossack lunges
10 Samsung Twist
10 Bird/dog
Strength (15min)
5x5 Snatch
50% of 1RM
METCON (25min Cap)
For Time
800m run
50 Pistol Squats
50 t2b
50 Wall Ball
50 Butterfly Sit up
800m Run
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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