WARM UP
EMOM for 5min complete:
3R/3L DB high pulls + 3R/3L DB S2OH + 20m bear crawl
Then,
Stretch
Then,
Complete the strength cycle below 1x @ warm up weight
ADVANCED
STRENGTH
E2MOM for 10min complete:
5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 40/30
INTERMEDIATE
STRENGTH
E2MOM for 10min complete:
5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 25/15
BEGINNER
STRENGTH
E2MOM for 10min complete:
5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 10/8
ADVANCED
WORKOUT
70 double unders
30 DB hang snatch 45/35
**4x – rest 2min BTWN sets**
INTERMEDIATE
WORKOUT
120 singles
30 DB hang snatch 30/20
**4x – rest 2min BTWN sets**
BEGINNER
WORKOUT
50 singles
30 DB hang snatch 15/10
**4x – rest 2min BTWN sets**