Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat (Or Squat Therapy on the wall) x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift (Supermans Holds) x 45 seconds
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets (Keep these light and fast).
* If you are still working on pulling yourself to the bottom, catch it with a power snatch and then overhead squat it.
Do Hang Cleans if you are unable to go overhead with Snatches
Fitness and Performance:
Complete the following for time:
– 1000m Row
– 100 Double Unders
– 1 Mile Run
* 20 Minute Cap. Scale as needed to make sure you come in under the 20 Minute cap.
* Sub for double unders are bar hops or jumping jacks