Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s Per side x 3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches
- 5 SLOW Push Ups
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Workout: For Time
-Into-
2 Rounds
- 9 Burpee Box Jumps (24”/20”)
- 9 Power Snatches (105/75)
-Then-
-Into-
2 Rounds
- 7 Burpee Box Jumps (24”/20”)
- 7 Power Snatches (115/85)
-Then-
-Into-
2 Rounds
- 5 Burpee Box Jumps (24”/20”)
- 5 Power Snatches (135/95)
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Cardio Option: For Time
-Into-
2 Rounds
- 9 Burpee Box Jumps (24”/20”)
- 12 Alt DB Power Snatches (50/35)
-Then-
-Into-
2 Rounds
- 7 Burpee Box Jumps (24”/20”)
- 10 Alt DB Power Snatches (50/35)
-Then-
-Into-
2 Rounds
- 5 Burpee Box Jumps (24”/20”)
- 8 Alt DB Power Snatches (50/35)
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Accessory: Bench Press Work
5 Sets x 5 Reps
*Bar comes down to the chest, up ¼ of the way, back to the chest, and then a full press out
*Find a challenging weight but one you can do unbroken
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Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
