HF60

Strength/Skill

EXTENDED WARM-UP
3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

AMRAP x 15

3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

Sc 45

Strength/Skill

5-5-5*
Back Squat

*Keep weight light-moderate for all sets.

Workout

5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

HF30

Workout

EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold