Warm-up with of (lite weight) Halo’s and swings and 7 minutes + single arm half snatches
This is a ladder going from 1 – 10 or as high as you can go within a 20 minute limit. Rest as needed.
- Clean+Front Squat+Press+Front Squat+Half Snatch+Front Squat+Renegade Row (r+l)
Repeat til you get to the top or reverse back to the start in 20 minutes.
Post Lift Ab Work
30 seconds of each non-stop for 10 rounds of:
- Rocking Hollow Outs
- See Saw Planks