A10
10 Single Arm Swing Snatch (right)
15 Push Press
10 Single Arm Swing Snatch (left)
15 Torpedo Hang to Overhead
10 Half Burpees
A20
10-9-8-7-6-5-4-3-2-1 Reps:
Single Arm Swing Snatch (right)
Push Press
Single Arm Swing Snatch (left)
Torpedo Hang to Overhead
Half Burpees
BUILT BODY
Strength
Starting a new set every 3 Minutes for 5 total Sets:
Max Effort Ring Push-ups
Core
5 Rounds –
90 seconds:
10 Plate Figure 8’s
8 single Leg Glute Bridges (right)
10 Plate Figure 8’s
8 Glute Bridges (left)
30 Seconds: Leg Extensions
Conditioning
7 Rounds –
5 2xTorpedo Swing Snatch
10 Push-up
(8 Minute cap)
Mobility
Scapulae Push-ups: 3 sets of 10
A30 – MEMBERS ONLY
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7 Rounds –
10 Mountain Climbers
10 Narrow Mountain Climbers
2 Half Burpees
1 Tuck Jump
…then…
5 Rounds –
5 Pull-ups
10 Push-ups
15 Air Squats
…then…
3 Rounds –
21 Slamball Squat Cleans
21 Swings
…then…
1 Round –
35 Box Jumps
