A. GENERAL (6:00)
2 rounds
45 sec Forward lunges, 15s rest
45 sec Banded Monster Walk, 15 sec rest
45 sec Lateral Lunges, 15 sec rest

B. MOBILITY/ACTIVATION (1:00)
Single leg Psoas Pulls
2 x 10/10

C1. SPECIFIC (10:00)
Toes to Bar Drills
Toes to Bar Timing Drill
- 6 Beat Swings
- 6 Swing + Knee Raises
- 6 Swing + Leg Raises / Toes to bar

C2. SPECIFIC
DB Snatch
Ramp up to workout weight
6 reps @ Workout weight
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Practice Round
6 Dumbbell Hang Snatches
6 Toes to Bar
6 Calorie Machine

5 Rounds
20 Alternating Dumbbell Hang Snatches @ 50/35 lbs x 1
20 Toes to Bar
20/16 Calorie Machine / 400 Run

-rest 1 min b/w-

RX+ 30 Calories

Score: Total Time incl Rest
TC: 23 minutes
KG: 22.5/15, Beg 11/7.5, Int 15/10

Scaling Options
Beginner
16 Alternating Dumbbell Hang Snatches @ 25/15 lbs x 1
20 Abmat Sit-ups
15-18 Calorie Machine / 200m Jog/walk
-rest 1 min b/w-

Intermediate L1
5 Rounds
20 Alternating Dumbbell Hang Snatches @ 35/20 lbs x 1
20 Swinging Leg Raises
20/16 Calorie Machine / 400 Run
-rest 1 min b/w-

Intermediate L2
Reduce Reps on Toes to Bar to 8-12

Relay Race

Amrap 8 Minutes
20 sec Max Effort Machine
1 Shuttle Run

Score: Calories

Bulgarian Split Squats
4 x 8/8, Heavy

Goal: Lower Body unilateral