EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Wall Ball (20/14), Slam Ball (30/20), Bar (c: 95/65, p: 75/55, f: 65/35)
WARM-UP:
*Active Stretch
*400m Run
*10 x KB Deadlift + 10 x KB Goblet Squat + 10 x KB Swing
*self-directed warm-up for Hang Power Snatch
————————-
COMPLETE FOR TIME:
BUY IN: 800m Slam Ball Run (30/20)
-no rest-
21-15-9-3-9-15-21 x
*KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)
*Wall Ball (20/14)
*Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)
-no rest-
BUY OUT: 800m Slam Ball Run (30/20)
NOTE: 5 Burpees every time you put a piece of equip. down on the floor...that includes transition b/w exercises, as well as when you rest within a set (even during the run and after each run)
(= 93 reps of ea. exercise within the ladder + 120 Burpees at minimum)
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