A: Warm Up
3 sets
200 Meter Run
10 Kettlebell Swings
10 Air Squats
Choose B1 or B2
B1: Strength
Back Squat 3×10
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
B2: Cardio
RRR
200 run
500 row
rest 1 min
400 run
500 row
rest 1 min
600 run
500 row
C: Met Con
27 Right Arm Dumbbell Snatch 50/35
27 Left Arm Dumbbell Snatch
21 Right Arm Dumbbell Snatch
21 Left Arm Dumbbell Snatch
15 Right Arm Dumbbell Snatch
15 Left Arm Dumbbell Snatch
9 Right Arm Dumbbell Snatch
9 Left Arm Dumbbell Snatch