Kit 160916

WARMUP (15)

2 Minute Bike

CrossOver Symmetry Eye Level

8 Landmine Rows (10)

GYMNASTICS (20)

20 Minute EMOM

Min 1: 2 C2B Pull-Ups

Min 3:  Dumbell Good Mornings

Min 2: 2 C2R Pull-Ups

Min 4:  Atlas Stone/Dball Hold or Sandbag Squat

Minute 5: Rest

CONDITIONING (25)

Fort Time:

8 Power Snatch

7 Hang Squat Snatches

6 OHS

8 Beat Swings 

7 Knees to Elbows

6 Toes to Bar

6 Power Snatch

5 Hang Squat Snatches

4 OHS

6 Beat Swings 

5 Knees to Elbows

4 Toes to Bar

4 Power Snatch

3 Hang Squat Snatches

2 OHS

4 Beat Swings 

3 Knees to Elbows

2 Toes to Bar