Strength Work
Push/Pull/Core
40/20 x 12
1 – KB/DB windmill (or half kneeling windmill)
2 – 1-arm DB high pull
3 – Side plank hold
#Work for 40 seconds, rest for 20. Complete the cycle a total of 4 times.
Workout
14 min AMRAP
2-4-6-8-10…
Dbl DB power snatch (45/30)
Pull ups
^Completed as 2 snatches, 2 pull ups; 4 snatches, 4 pull ups, 6 snatches, 6 pull ups.. until 14 minutes is up.