Part A:
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups/sit-ups
30 DB snatch 50/35 lbs
Part B:
30 seconds max sandbag over the shoulder.
Rest 3 minutes.
x 3 rounds
Part A:
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups/sit-ups
30 DB snatch 50/35 lbs
Part B:
30 seconds max sandbag over the shoulder.
Rest 3 minutes.
x 3 rounds
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!