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