Unloaded
5 Rounds
10 Offset Air Squats – one foot on 15/10lb plate, air squat, walk opposite foot to top of plate, remove first foot, air squat, repeat
10 2-DB Power Cleans – L: 30/20; S: 50/35
-immediately into;
5 Rounds
10 Burpees
10 2-DB Push Press
*Cap = 15min
-rest 4min, then:
4 Rounds:
Row 500/400m or Bike 1000/800m or Run 400m
20 DB Snatch
*Cap = 15min
-rest 1min, then:
100 Plate Russian Twists – 15/10
*Hold a V-Up position and tap your plate on the ground. Both sides = 1 rep