Cash in: row 750m/airdyne 1 mile/run 800

Cash out…2×25 russian twists

Basic

Four sets of:

• Good Mornings x 8-10 reps @ 3011
• Rest 45 seconds
• Supine Ring Rows x 10-12 reps @ 2111
• Rest 45 seconds
• Plank from Elbows x 45 seconds
• Rest 45 seconds

For time:

• Dumbbell Ground to Overhead x 12 reps
• Box Jumps x 12 reps
• Dumbbell Ground to Overhead x 9 reps
• Box Jumps x 9 reps
• Dumbbell Ground to Overhead x 6 reps
• Box Jumps x 6 reps
• Run 600 Meters

Performance

Every 3 minutes, for 18 minutes (6 sets):

• Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

For time:

• 12 Power Snatches (115/75 lbs)
• 12 Box Jumps (30″/24″)
• 9 Power Snatches (115/75 lbs)
• 9 Box Jumps (30″/24″)
• 6 Power Snatches (115/75 lbs)
• 6 Box Jumps (30″/24″)
• Run 600 Meters