2 Rounds of:
100m Run
:20 Nose and Toes HS Hold
6 Hang Power Snatch
12 Good Mornings
GET POWERFUL (12 Min)
Power Snatch
Every :90 for 12:00
5 T&G Reps
Start around 50% (1RM) and build
GET FIT (15 Min)
3 Rounds
400m Run
30 Alt DB Snatch 50/35
60' HS Walk or 4 Wall Climbs
15 Min Cap
COMPETITORS EXTRA
Assault Bike
10 Rounds
1:00 on 1:00 off RPMs 70+
ATHLETES NOTE:
Your run pace should keep you "In the game" in two ways - It should be competitive enough that it's not leaving you way behind, yet smooth enough that it doesn't take too much away from the in-gym movements. Find that middle ground pace...