400m Run or Row
20 Walking Lunge Steps
-then-
4 Rounds of
5 Push Ups
:20 Plank Hold
GET STRONG (16 Min)
Every 2:00 for 16:00
3 Touch & Go Squat Snatch
*Start at 60% and build
GET FIT (15 Min)
AMRAP 3
5 Squat Snatch 135/95
15 HSPU or Strict DB Presses
-Rest 3:00-
AMRAP 3
10 Squat Snatch 95/65
10 HSPU or Strict DB Presses
-Rest 3:00-
AMRAP 3
15 Squat Snatch 75/55
5 HSPU or Strict DB Presses
COMPETITORS EXTRA
In 8:00
Run or Row 800m
-then-
Max Bench Press at 75% Bodyweight in remaining time
ATHLETES NOTE:
Knock back the HSPU as much as needed to keep the sets doable for you. You could even go as low as 5 HSPU every time for each AMRAP. If you need to go less than that, you should like consider holds, DB presses, or Push Ups instead.