0:00-0:10 Warm-up: Junkyard Dog Warm up
Health and Fitness
0:10-0:35
A. Three sets of:
Empty Barbell Overhead Squat x 4-6 reps @ 3211 (pause in bottom, keep weight light to practice the movement)
Rest 60 seconds
Step ups with Kettlebells x 20 alternating
Rest 60 seconds
B. 0:35-0:55
From Invictus
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters
Classic
0:10-0:35
A. Power snatch
5×3 (build)
B. 0:35-0:55
From Invictus
For time:
Run 400 Meters
15 Power Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
15 Power Snatches (135/95 lbs)
Run 400 Meters
D. 0:55-1:00
Mobility: Pigeon X 2 min, spiderman X 2min, smash glutes