Fitness

Prep:
2 Sets:
30-45 sec Forearm Plank
5 Goblet Squats with 3 sec hold in bottom

A. Every 90 sec x5

10 Russian KBS 70/53
3 Broad Jumps

B. EMOM8

3 Hang Snatch High Pull + 3 OHS

Start light and build a little as you go.

C. 12min Grinder

12 cal Row
10 alternating DB Power Snatch 50/35
8 Pause Jump Squat

 

Essentials

A. Every 90 sec x5

10 Russian KBS 53/35
3 Broad Jumps

B. EMOM8

3 Hang Snatch High Pull + 3 OHS

Same weight across. OHS with PVC or empty barbell

C. 12min Grinder

12 cal Row
10 alternating DB Power Snatch 35/20
8 Air Squat