Basics:

Every minute, on the minute, for 21 minutes:

• Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 (https://www.youtube.com/watch?v=cCFNRPMQs-U)
• Minute 2 – Supine Leg Curl with Med Ball x 8 reps
• Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Complete as many reps as possible in 6 minutes of:

• 12 Alternating Single-Arm DB Snatches
• 24 Jumping Lunges

Performance:

Every 2 minutes, for 20 minutes (10 sets):

• Snatch x 1 rep
• Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

Complete as many rounds and reps as possible in 6 minutes of:

• 6 Snatches (155/105 lbs)
• 30 Double-Unders

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds