Get Ready for Some Serious Work.
WARM-UP:
1/2 Tabata
Swim, Lunges, Air Squat
Dynamic Stretch
STRENGTH:
Snatch Complex
2 Reps of
Snatch Grip Deadlift > Power Snatch > Hang Snatch > Squat Snatch
2 Reps every 90 seconds for 5 Rounds.
WOD: SPIN IT
For Total Calories:
5 Rounds
2 min. to complete
30 Air Squats
Max Calorie Bike with time remaining.
2 min. Rest
ICING:
Double Under Practice
KOT – Tib Raises, 20 Reps