Cash in: –ย 3×400 get faster! 60 sec rest.
Cash out: –ย 4 sets L-sits 30-45 sec
Basic
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 โ Supine Ring Rows x 10-12 reps @ 2111
Station 2 โ Jumping Squats x 6-8 reps
Station 3 โ Side Planks x 30 seconds each side
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 โ 30 seconds of Assault Bike (for calories)
Minute 2 โ 30 seconds of Russian Kettlebell Swings
Minute 3 โ 30 seconds of Dumbbell Push Press
Minute 4 โ 30 seconds of Toes to Bar
Performance
Take 18 minutes to build to todayโs 1-RM Snatch
Every minute, on the minute, for 20 minutes:
Even minutes โ 30 seconds of Rowing (for meters)
Odd minutes โ Power Snatch or Snatch x 3 reps @ 70-80% of todayโs 1RM