Warmup

• EMOM x 12-15mins
• 1st – 22X0 Single Arm KB Rack Cossack Squat x 3-4/leg
• 2nd – 4 Burpee Broad Jumps MAX DISTANCE
• 3rd – 15-20sec Row HARD (build up to sprint pace)

+

• 3-4mins Lower Body Mobility
• Pistol Squat Flow  
  
• Burpee Broad Jump https://youtu.be/q7FF-rVgSa0
• Row https://youtu.be/gON7XC5WxCM
• Kettlebell Single Arm Front Rack Cossack Squat https://youtu.be/AYgBothlkOA
• Pistol Squat Flow https://youtu.be/SddX8k_o2RY

A) Snatch Complex

• 2 Muscle Snatch
• 2 Hang Power Snatch
• rest 90-120sec x 4 sets 
  
• Muscle Snatch https://youtu.be/nSqtPU_QGQA
• Hang Power Snatch https://youtu.be/Ck-c6Ibc6Gg

B) Back Squat

• Speed Based – 10X1; 8,8,8,8; rest 2-3mins
• *Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.
  Demo video https://youtu.be/Rvy12jFLBFo

C) Kettlebell Cross Body Reverse Lunge to Step Up

3-5/leg x 3 sets rest 60sec between legs
Demo video https://youtu.be/Fg_mflOavCA

D) 4 Rounds for Time

• 15 Wall Balls 20/14lbs (if you have a heavier ball like 30/20 and can go unbroken you can try it today)
• 10 No Push Up Burpees
• 15 Toes to Rings
• Row 20/16 Calories
  
  *Attempting still to increase you pace as you go 
  
• Wall Balls https://youtu.be/xMO8WZrZk-U
  No Push Up Burpee https://youtu.be/2r2YKyTssns
• Kipping Toes To Rings https://youtu.be/fXmLgN7r95c
• Row https://youtu.be/gON7XC5WxCM