1 partner 20 kb swings, other hold plank. Switch 2 times
*mash lower body
Metcon (No Measure)
Max reps in 1 minute @40%
*3 count slow lower of the barbell. Fast up.
Row for Max calories. Switch anytime, as often as desired.
*Aim to keep people switching often. The idea is to stay explosive and fast.
Rest 2 minutes
Max reps power snatch. Switch anytime, as often as desired.
*Same thing. Keep people moving back n forth, limit the time the barbell is resting on the ground.
3x20 Weighted Hip extensions
Power athlete cool down: