Fitness:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
Performance:
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
Performance:
Cleans are the sub. for snatches if shoulders are an issue.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
*There will also be a solo option for all you anti-partner workout people:)