Cash In: 4x 200m…30sec rest
Cash Out: Russian twists 2×30…
extra credit…3x dragon flags hold for 10-15 sec
Basic & Performance
front squat: 3, 2, 1, 1, 1, 1,1
snatch: work up to 70%x1, 75%x1, (80%x1, 85%x1, 90%x1)2
clean and jerk: same as snatch
ab work: your choice
In teams of two, partners alternate rounds and complete 7 each of:
- 10 Kettlebell Swings
- 5 Strict Pull-Ups