Cash in…2x 400 90 seconds rest

Basics:

Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011

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 12 minutes of:

1 Russian Kettlebell Swing

1 Dumbbell Push Press

2 Russian Kettlebell Swings

2 Dumbbell Push Presses

3 Russian Kettlebell Swings

3 Dumbbell Push Presses

…and so on, ascending the ladder.

Note what weights you used for the swings and push press.

Tabata:

20 seconds of Hollow Rocks or Holds; Rest 10 seconds

Performance

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

Snatch x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

For time:

5 Power Snatches (155/105 lbs)

10 Box Jump-Overs (24″/20″)

10 Power Snatches (145/100 lbs)

20 Box Jump-Overs (24″/20″)

15 Power Snatches (135/95 lbs)

30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Tabata

20 seconds of Hollow Rocks or Holds

Rest 10 seconds