3-5 minutes of workout prep
ARE squats x 2 rounds
seated DB ext. rot. x 8/side
hollow rock to arch rock (10/10) x 2 rounds
single leg KB RDL x 8/side


A. Power Snatch skill work.. building to a good perfect single; then drop 15-20% and do 5 singles @ this weight – 12 minutes total working time here


21 minute amrap

400 meter run

21 push ups

21 box jumps

15 burpees

9 pull ups

***500m run can be substituted for run

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