90 Second Bike Or Row
6 DB Powersnatch Each Arm
6 Strict Pull Ups
10 Single Leg Deadlifts each leg (kettlebell)
Tempo Deadlifts (15 Minutes)
3 x 3 @ 65-70% of 1RM
*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension bur breathing at the same time.
4 Rounds for Time:
400 Meter run
12 DB POWERSNATCH Each Arm (35/55)(50/70)
Time Cap = 20 Minutes
*The DB PSnatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left.
12 Pull Ups – 12 Banded Pull Ups or Inverted Rows