Warm-Up | Fitness
Three Sets of:
Single Unders x 30
Burpees x 5
Box Step-Ups x 5 on each leg

Followed by…

Two Sets with PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements”


Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
10 Burpee Box Jump or Step-Overs
10 Toes to Bar or 20 V-Ups

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November 13, 2023 7:09 am

How long did it take you guys to do the bike portion average each round? I don’t have a bike that counts cals

Joseph Peterson
Joseph Peterson
November 13, 2023 3:02 pm
Reply to  Mallory

I went super hard like close to 100% effort and was able to do it in about 30 seconds but my HR was dancing around 160 when I was done

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