10 Rounds

:30 on / :30 off

10 Toes to Bar

10 Push Ups

10 KB Swings (53/35)

10 Burpees

10 Sit Ups

*30 Minute Cap

*Athletes will chip away at the 10 round workout max effort for 30 seconds, then they will have a mandatory 30 second rest.  Simply pick up where you left off.


Olympic Lifting (815pm)

A) Snatch to heavy single

B) Every 30 seconds for 5:00

1 full snatch @ 70-80%


This workout will very much be about staying unbroken for your 30 second working period, knowing you have 30 seconds of rest on the way.  Your transition times and urgency during the working interval are crucial, example being…don't chalk up unless you are in a rest interval.