Bike 4 min Assault Bike/ Row / Run
*increase pace each 1:00
Warm-up 2-3 Rounds of
10 Wall Balls
40ft 1-Arm OH Carry each arm
20s Hollow Hold

3 Hang Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Hang Snatches

Move through 2-3 rounds with an empty bar and then start to work up in weight

Workout#1: On the Minute x 15

1 power snatch

Intent: This is your Olympic weightlifting for the week. Start light and work up in weight. Drop the bar and reset for each rep

Workout #2:TABATA

Dumbbell Front Squat
Sit Up
Dumbbell Push Press
Assault Bike/ Row

RPE 8: Very short of breath, can’t talk

Intent: A TABATA interval is :20 followed by :10 rest for 8 rounds. After completing 8 rounds of one movement, you will rest for 1:00 and then do the same for the next movement. Choose LIGHT dumbbells for your front squats and push presses – these will get spicy very quickly! If you don’t have access to a bike, you can sub a row or run for the last movement.

Cool Down
60s QL Smash per side
10 Scorpion
10 Ironcross
10 Sciatic Nerve Floss per side