Run, Row, Ski or Jump Rope for 3 minutes
strict pull up
7 Snatch Grip Deadlifts
7 Snatch High Pulls
7 Muscle Snatch
If you’re unfamiliar with barbell movements, do KB DL, KB high pulls and KB swings.
Once you’ve done the above, Work up to a weight that feels moderate. Perform 5 singles, starting at that weight and working up to a heavy-ish single for the day. This should not be a PR attempt.
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest