Fitness
4 sets:
Goblet Squat x 8-10 reps
Alternating DB Shoulder press x 10-12 reps
Hollow hold x 20-30 seconds
12 minute AMRAP
5 burpees
10 wall balls
10 burpees
20 wall balls
15 burpees
30 wall balls
and so on …
Performance and Sport
Buy in:
3 sets NFT
400 m row @20-22 SPM
6-10 Strict HSPU
12 minutes Snatch ladder
5 Snatch 95/55
4 Snatch 115/65
3 Snatch 135/75
2 Snatch 155/85
1 Snatch 165/95
Build up to 1 RM with time remaining
Cash out:
1 mile Jog @talking pace
