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