Every minute, on the minute, for 15 minutes:
Minute 1 – RDL x 6 reps @ 3011
Minute 2 – Single Leg Hip Bridge x 8 reps
Minute 3 – Reverse Snow Angels x 12-15 reps
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Every 2 Minutes for 16 Minutes (8 sets) perform one 3 position snatch.
1 High Hang Clean + 1 Hang Clean + 1 Clean
Fitness and Performance:
Every 2 Minutes for 18 Minutes (3 sets), alternate between the following 3 stations:
Station 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, Perfect Push Ups)
Station 2 – Rings or Bar Work (MU, Strict Pull Ups (try not to kip today), Dips, Ring Rows)
Station 3 – Midline Work (L-Sit, GHD Sit-ups, Plank, Hollowbody Hold)
Choose the three movements that you need the most work on. Pick a rep scheme that allows for you to maximize your time at each station. Stop / modify when your form breaks down.
Max Effort 2k Row