Barbell Cycling
5 sets:
6 Touch N Go Power Snatch, Across
Rest 1 minute between each set

Strength Conditioning
12-9-6-3:
Overhead Squat, Heavy
Double Kettlebell Push Press, Heavy
Bar Muscle Up

Focus on mechanics, but move at a pace that puts you out of breath.

Conditioning
“Surf & Turf Intervals”
3 rounds for time:
400m Run
500m Row
Rest 2 minutes between rounds.

Daily Midline
8 rounds tabata (4 mins)
Plank to Push up
Flutter Kick

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