A10
Minutes 1, 3, 5, 7, 9:
Max Thrusters
Minutes 2, 4, 6, 8, 10:
Max Snatches (alt. arms)
A20
10/1 – 9/2 – 8/3 … 3/8 – 2/9 – 1/10 reps:
Thrusters
Snatches (alt. arms)
On minutes 4, 8, 12, 16: 10 Box Jumps
This workout features movements that are going to work much of the same parts of the body – lots of upper body pressing and lots of contraction of the core. More frequent breaks will ensure sustained success and help prevent burnout.
Built Body
Strength:
1 Minute, 45 seconds, 30 seconds, 15 seconds of:
Single Torpedo Curls
2x Torpedo Bent Over Rows
Single Torpedo Strict Press
Rest as long as you worked after each round
Core:
4 Rounds:
30 Abmat Sit-Ups
20 Barbell Side Bends
10 Strict Toes to Bar/Knee Tucks
Conditioning:
21-15-9 reps:
2x Torpedo Thrusters
Burpees over the Torps
6:00 minute cap
Mobility:
Thread the Needle – 90 seconds per side
