A10
4 Rounds
2 minutes:
12 Banded Tricep Extensions
9 SB Hang to Overhead
6 Snatches
30 seconds:
Push-Ups
A20
5 Rounds
30 seconds: Banded Tricep Extensions
45 seconds: SB Hang to Overhead
60 seconds: Abmat Sit-Ups
45 seconds: Snatches (alt. arms)
30 seconds: Push-Ups
30 seconds: Plank Hold
BUILT BODY
Strength
Superset ~ 20 Minutes
Hang Power Cleans: Sets of 5
Push-ups: Sets of 10-20
Core
30 Abmat Sit-ups
20 Leg Extensions
10 Skyscrapers
20 Leg Extensions
30 Abmat Sit-ups
(6:00 minute cap)
Conditioning
5 Rounds:
36 Low Box Runs
24 SB Lunges (hold any way you want)
(8 minute cap)
Mobility
From DD – tippy toes to flat foot for 15-20 reps
