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5 Min Med Ball Drills (OH, WB, Granny, R, L)

Power Snatch Drills with Bar or PVC
High Pull
Muscle Snatch
Snatch Balance
Hang Power Snatch
Power Snatch


7 Rounds
10 Power Snatches
50 Double Unders
1 Min off Between Rounds

MOD: Hang Power Snatch & 15 NPU Burpees for DU

7 Rounds or 20 Mins
15 KB Swings
200m Row
1 min Rest

These efforts should be High Intensity Intervals! Recover as best you can in the 1 min rest.

6 Mins Groups of 3
Sit with backs to the middle and pass a heavy object around.
Change Direction on the minute

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