Warm-up: Joint Mobility/Dynamic
TnG Snatch Pyramid
*Perform 25 Russian Swings between sets (53/35) and then rest 90 seconds before beginning your next set
*You may ladder your weight up or down however you want in these efforts, but they MUST be unbroken. If you break a set of snatches, perform 10 bar facing burpees as a penalty. A penalty brings that set to an end: perform your swings, rest, and prepare for your next set.
Every 2 Minutes for 8 Minutes
20 Cal Airdyne
5 Devil Preses 45/30
*These are max effort intervals, if you fail to complete a round the workout comes to an end
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
*When work pieces have “Optional” attachments available, that training is dependent on your current your level of fatigue and comfort with the movements and time remaining in the training session.