1a) Barbell Strict Press 5 x 5. Between sets proceed immediately to 1b:
1b) KB swings 6 to 10 – light
1c) Thoracic Spine Extension Variation x 510
Rest 60 to 90 seconds and proceed back to sets of 1a
With a running clock perform 10 snatches and as many calories/burpees as possible immediately following, stopping at 75 seconds .
10 Barbell Power Snatches @ 50 to 70% of 1 rep max power snatch
Max Calories Rowing until the clock hits 75 seconds
Rest 1:45 (One round should take 3 total minutes)
10 Barbell Power Snatches @ 5070% of 1 rep max power snatch
Max burpees until the clock hits 75 seconds
Repeat for 6 rounds.