Every 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch
Build over the course of the eight sets.
Five rounds for time of: 20 Wall Ball Shots (20/14 lbs) 5 Power Snatches (115/80 lbs)
Extra Credit:
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Rower Pike-Ups
"Don't look for the third thing." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch Each Side Warm Up: 3 Rounds Increasing Weight Each Time 5 Deadlifts 5 High Pulls 5 Strict Press 5 Push
"You make a living with what you get. You make a life with what you give." Pre-Class: 2:00 Cardio 1:00 Handstand Hold 1:00 Pass Throughs 1:00 Banded 3 Way Shoulder Stretch Each Side Warm Up: 3 Rounds
"Give what you didn't get." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Banded Shoulder Distraction Each Side Warm Up: 4 Rounds 10 Cossack Squats 25' Dumbbell Death March 10 Goblet Squats 10 R