Leave a Comment

Warm Up Delta x2

Handstand Work

Team Workout:
Complete as many rounds as possible in 18 minutes:|
Athlete 1: Handstand hold
Athlete 2: Heavy Backward Sled Drag – 100 feet
Athlete 3: Front Rack Hold 50/35

Rotate once Backward Sled Drag is complete.

Score = Total Distance of sled traveled.


Leave a Comment

Skill Work: Dumbbell Snatch

Complete as many rounds as possible in 90 seconds:
9 Burpees
50 pound Alternating Dumbbell snatches, 20 reps

90 seconds rest, and repeat the above once more

Rest 5 minutes repeat 2 more times for a total of 6 sets of 90 seconds of work.


Leave a Comment

Every minute on the minute for 12 minutes: Snatch High Pull x2

Complete as many rounds as possible in 3 minutes:
Each round is 3 minutes
30-calorie row
20 toes-to-bars
15 wall-ball shots, 20 lb. to 10-foot target

3 minutes rest – repeat 2x