Warm up: RUN 800 ( Increasing pace every 200M)
THEN: 3 Roounds
5 yoga push ups
5 DB Snatch
5 OH Squat (PVC)
5 Pull-ups
Workout #1 EMOM 10 – Alternating
7 Front Squats
7 Weighted Strict Ring Dips
Coches note: Front squat to box if mobility doesn’t allow proper front squat, or incorporate Bulgarian split squat. Ring dips can be performed on Dip Bars. Workout must be performed unbroken to be considered as perscribed
Workout #2- 3 rounds for time
Time Cap:20Mins
Run 400M
16 Alternating DB Snatch
10 Pull ups
RPE 7: Short of breath, can only speak in short sentences
Coaches note: This is a classic triplet workout combining monostructual movement (run) with weight lifting (snatch) and gymnastics ( pull up). choose a modification that allows you to finish workout under 20mins time cap.