From the road….

A) Coach’s Choice for warm-up

B) 12 Min to establish challenging Snatch Balance


12 min EMOM

1st-30 Sec Goblet Step Up’s to 20″

2nd-30 Sec Double Dumbell Overhead Walk

3rd-30 Sec Row @ 85%

C) “The Heist”

3 Rounds

400m Run

15 Alt Barbell Front Rack Lunge 115/75(Fitness use DB)

12 Toes 2 Bar

9 Handstand Push-ups

6 Jumping Air Sqauts to 12″

3 Ring Muscle Up (scale to bar MU or 5 C2b and 5 Ring Dips)