Cash in…4x 200 30 sec rest…get faster every time
Cash out…3×12 KB sit up to press
Basic
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups
(keep the movement slow and controlled, focus on positioning)
Minute 2 – 6 Romanian Deadlifts @ 3011
Minute 3 – 10-12 Tempo Push-Ups @ 11X1
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run
Performance
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 8 sets to today’s heavy.
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.