20 Rounds
6 Wall Balls
4 Burpees
2 Snatches
Rounds 1-5: 50-60%
Rounds 6-10: 60-70%
Rounds 11-15: 70-80%
Rounds 16-20: 80-90%
*Squats can be any combination of power squat – must be pulled from ground though
*Record total time + the 4 weights you used.
*Your rounds should take about a minute on average
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We are still aiming for relatively high intensity here, this is NOT exactly like what you did last Thursday. The ideal rate is, move as fast as you can without failing any reps at the barbell.
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SUGGESTED WARM UP
- 2 Minute Foam Roll: Quads + Hamstrings
- 3 Sets: 5 Scap Pull Ups + 5 Scap Push Ups
- Windshield Wipers (on all fours next to wall, circular motion with arm that is closest to wall) – 10 x Each Side
- Lay on Side – lift top leg up as high as possible – 10 x each side
- Lay on Back – lift foot over face – straight knee – 10 x each side
- 6 Wall Balls + 4 Burpees + 2 Snatch Deaflifts (light)
- 6 Wall Balls + 4 Burpees + 2 Snatch High Pulls (light)
- 6 Wall Balls + 4 Burpees + 2 Snatches (light)