Live
A.
WorkoutPreview Error: No Workout Provided
Perform
A.
Every 1 minute, for 4 minutes (4 sets):
4 Halting Snatch Grip Deadlifts
B.
Every 1 minute, for 4 minutes (4 sets):
1.1 Pause Squat Snatches
C.
Every 1 minute, for 4 minutes (4 sets):
1.1 Snatches
D.
Every 1 minute for 16 minutes (4 rounds):
Minute 1
– 10/7 Calories of Assault Bike
Minute 2
– 15-20 Wall Ball Shots @ 20/14 lbs
Minute 3
– 1-6 Burpee Muscle-Ups
Minute 4
– Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 50/35 lbs
Compete
A.
Every 1 minute, for 4 minutes (4 sets):
4 Halting Snatch Grip Deadlifts
B.
Every 1 minute, for 4 minutes (4 sets):
1.1 Pause Squat Snatches
C.
Every 1 minute, for 4 minutes (4 sets):
1.1 Snatches
D.
Every 1 minute for 16 minutes (4 rounds):
Minute 1
– 10/7 Calories of Assault Bike
Minute 2
– 15-25 Wall Ball Shots @ 20/14 lbs
Minute 3
– 1-6 Burpee Muscle-Ups
Minute 4
– Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 50/35 lbs
E.
3 Rounds for Time:
– 20 Double Kettlebell Push Presses @ 16/12 kg
– Handstand Walk 50 feet
Rest 2 minutes between each round
F. Alternating Sets: Hanging Leg Raise, GHD Hip Extension
3 sets of:
F1. Max Hanging Leg RaisesRest 30 secondsF2. 10-12 GHD Hip ExtensionsRest 30 seconds