Warm-Up
A) 3 Rounds of:
15m High Knees
15m Butt Kickers
150m Run
B) 4 Rounds:
8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats
Workout
“Two to Tango”
For Time:
Buy-In
2 Rounds:
12 Power Snatches 75#/55#
12 Burpees
Then,
800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run
Then,
Buy-Out:
2 Rounds:
12 Power Snatches 75#/55#
12 Burpees
AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle Ups*
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Wall Ball: should be completed in 6 sets or less.
Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.