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SNATCH PRACTICE: EITHER 10MIN EMOM OR 10MIN AMRAP   HANG HI PULL + HANG SNATCH   10 ROUNDS FOR TIME   10 DB THRUSTERS (ONE SIDE PER ROUND)   10 BURPEES OVER DB         COMP:                                      ATH:    22.5/15                                  17.5/10               ***NOTES ONLY 2 MORE WEEKS TO PRACTICE…

“GOLDEN TRIANGLE” CORE CIRCUIT   TABATA 1)          FULL ROUND (4MINS) OF EACH MOVEMENT: –               NORMAL PLANK –               HOLLOW HOLD **NOTES YA’LL KNOW ABOUT THE GOLDEN TRIANGLE…  AN AWESOME WORKOUT TO BUILD COMPETENCY AT HIGH END OUTPUT ON THE MACHINES… AND BURN A SHITLOAD OF FAT!

(KIND OF WARM UP BUT NOT) EVERY 4MINS X 5 500M RUN 15MIN AMRAP: 5 HANG CLEANS (ASCENDING) 50 DOUBLE UNDERS OR 15 BOX STEP UPS (DEPENDANT ON HOW YOUR CALVES FEEL- AFTER EVERY SET OF 5 CLEANS. * HANG CLEANS WILL ASCEND IN LOAD UNTIL THE 15MINS IS UP. YOU’RE NOT REQUIRED TO DO...