Work out:
4 rounds
-2min bike
-2min max reps (movement/goal)
-2min rest
Round 1 - power snatches (20 reps)
Round 2 - box jump overs (30 reps)
Round 3 - handstand push ups (20 reps)
Round 4 - calorie row (20/15 cal)
Accessory:
-3 rounds
100m farmer carry (Heavy!)
16 DB row (8 each arm)
1 min rest
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a