A10
20 Swings
20 Abmat Sit-Ups
…then…
5-4-3-2-1 reps:
Snatches (R)
Ground to Jump and Touch
Snatches (L)
Ground to Jump and Touch
A20
21-18-15-12-9-6-3 reps:
Swings
Abmat Sit-Ups
After each completed round:
5-4-3-2-1 reps:
Snatches (R)
Ground to Jump and Touch
Snatches (L)
Ground to Jump and Touch
Make no mistake about it – your sets of snatches and ground to jump and touch should be FAST. Aim to get through those repetitions as quickly as possible, then settling into more of a pace for your sets of swings and abmat sit-ups.
Built Body
Strength:
Deadlift – Sets of 5 for about 20 minutes
Core:
5 Rounds:
1 Minute Plank
1 Minute: Slamball Russian Twist and Overhead Press
Conditioning:
40 Squat Jumps
30 Swings
20 Burpee Box Jumps
30 Swings
40 Squat Jumps
7:00 time cap
Mobility:
Pigeon Pose – 90 seconds per side
