1-3 rounds (depending on how much time you have)
7 Kb snatch (R+L),
16 mountain climbers
Mobility: Shoulders, Hips, Midline
Bergner Warm Up
Power Snatch x [email protected]% of 1 rm*
Every 1:30 for 10 sets
*Touch and go
4rft (CAP 16min)
16 Double KB OH Walking Lunge (53/35)*
16 Heavy Medball Sit Ups
*Scale as needed.
8 rounds for time*
20 Calorie Row
*each person will complete 4 sets of each exercise.
Partner 1 does 20 Cal row, then Partner 2 does 12 Push-ups, then Partner 1 does 6 Pull-ups, Then Partner 2 starts next round on rower.