Warm up
100m Run
10 Good Morning
10 Cossack lunges
10 Samsung Twist
10 Bird/dog
Strength (15min)
3x8 Hang Power Snatch
50% of 1RM
METCON (25min Cap)
For Time (11min Cap)
400m Run
10 Power Snatch 40/25
20 HSPU
10 Power Snatch
400m Run
*should be a medium weight for snatches
2min Rest
For Time (11min Cap)
1000m Bike
20 Burpee
40 Lunges
60 Squats
40 Lunges
20 Burpee
1000m Bike
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Tai Gi Spins
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