Cash In: 1 x 800
Cash Out: 2×25 floor wipers
Basic
Three sets of:
SingleÂLeg Deadlift x 6Â8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
NoseÂtoÂWall Handstand Hold x 45Â60 seconds
Rest 60 seconds
Supine Ring Row x 10Â12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating SingleÂArm DB Snatches
20 Jumping Lunges
Performance
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80Â95%
Build over the course of the 10 sets.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 DoubleÂUnders