13/11

A. BELOW Knee Hang Snatch; 1-2 Reps; x7, rest 60 sec B1. Deadlift @ 32×1; 4-5 reps; x5, rest 90 sec B2. Weighted Ring Dip @ 3010; 2-3 reps; x5, rest 10 sec / OR Bench Press B3. Ring Dip @ 3010; AMRAP; x5, rest 90 sec / OR Pushup C. 1 min timer for…

12/11

Warm Up – 6 minutes skipping practice 30 Second Stations @ Max Effort Station 1 * 30 sec battle rope * 30 sec box jump * 30 sec burpee * 30 sec air dyne rest 2 min x 3 sets Station 2 * 30 sec box push * 30 sec skip * 30 sec ball…