Prep
4 Sets
Mixed Position Carry x 50 ft per side
Side Plank Shoulder Raise x 5 per side
Open Books x 5 per side
Scarecrow Power snatch x 5 reps PVC or training Bar
Essentials
A.
Min 0-10
3 Rounds For time:
Row x 15 cal
Push Up x 12 reps
Power snatch x 9 reps
Min 10-20
5 Rounds For time:
Air squat x 20 reps
Kettlebell Swing x 12 reps
Min 20-30
For time :
Burpee Box Jump Over x 40 reps
Fitness
A.
Min 0-10
3 Rounds For time:
Row x 15 cal
Push Up x 12 reps
Power snatch x 9 reps 95/65
Min 10-20
5 Rounds For time:
Air squat x 20 reps
Kettlebell Swing x 12 reps 55/35
Min 20-30
For time :
Burpee Box Jump Over x 40 reps 24/20