3 rounds of:
20sec reverse plank lifts
20sec side plank pulses (left)
20sec side plank pulses (right)
20sec rainbow makers (left)
20sec rainbow makers (right)
20sec V-up Snaps
*10sec rest after each exercise, 30sec rest after one full round
3 sets of:
10 Push Ups
+
10 seated DB strict Press
Rest 30sec
10 Ring Rows
+
10sec top of ring hold
For Time:
30 DU
20 T2B
10 Burpee
20 russ. KBS (32/24kg)
30 Air Squats
(TC 6min)
EMOM 4:
3 Drop Snatches
Work up in weight
Every 90sec for 4 sets (6min):
2 Snatch Balance
Continue to work up
Find heavy weight for:
Snatch + 2 OHS + TNG Snatch
5 sets of:
3 Snatch Pulls + 3 Hang Snatch Pulls @~90% of 1RM