A) 2 Rounds

1 Min Tempo Goblet Squat

1 Min 30 sec/arm KB Waiters Carry Hold

1 Min Lunge with Torso twist

B) Every 2:30 x 6 Sets

1 Power Snatch+4 Overhead Squats


3 Rounds

10 Double DB Snatch

5/arm Overhead DB Lunge

1 Min Rest

4 Rounds

10 Goblet Squats

10 Each Leg slow Mountain Climbers

30 Sec Rest

C) “The Teddy Bear”

11 Min Ladder


Hang Power Snatch 75/55

Lateral Burpee’s

After every set Complete 12 Air Squats (to depth every rep and stand up to release hip at top