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
“Two things define you: Your patience when you have nothing and your attitude when you have everything.” 1:00 Of Each: Child's Pose Cobra Chair Lower Back Twist Single Leg Reclined Thunderbolt Straddl
“Life begins at the end of your comfort zone.” Pre-Class: 2:00 Cardio 1:00 Thoracic Rolls Each Side 1:00 Kneeling Split Each Side 1:00 Dead Hang From Bar Warm Up: 3 Rounds 1 Lap Run 20 Pass Throughs 2
“If you want something you have never had, you must be willing to do something you have never done.” Pre-Class: 5:00 Jumping Rope/Double Unders Practice Warm Up: 3 Rounds: 10 Muscle Up Transitions on