Conditioning – Every 1 min for 24 mins, alternating between: 12 Power Snatches, 95/65 lbs 12 Toes-to-bars 12 Single Arm Dumbbell Box Step Overs, 50/35 lbs 12 Shoulder-to-Overheads, 95/65 lbs 25 Air Squats 60s Rest.
*Perform reps starting on the top of each minute (movements vary every minute), rest remaining time and during the 60s rest round.
Core – 3 max effort rounds of 3: 5 Push-ups 10 Mountain Climbers.
*Rounds of maximum effort while maintaining form of 5 push ups, 10 mountain climbers, 5 push ups, 10 mountain climbers, ect until form fails. Focus today is that during the mountain climbers, you should maintain the same plank position as the push up and not round your back to make it easier.