WARM-UP

2 sets:

• 1:00 Run
• 1:00 Jump Rope

-into- 8:00 AMRAP:

• 1x50ft Shuttle Run
• 5 Overhead Squats
• 5 Power Snatches
• 3 Squat Snatches (building in weight)

WORKOUT  PREP

3 sets:

• 50m Run
• 2 Squat Snatch (build in weight)

“That’s why her hair is so big. It’s full of secrets.”

FIRE

For Time (8min cap per set):

• 200m Run
• 10 Squat Snatch (45/30)
• 300m Run
• 6 Squat Snatch (60/45)
• 400m Run
• 2 Squat Snatch (70/50)
• -Rest 3:00-
• 2 Squat Snatch (70/50)
• 400m Run
• 6 Squat Snatch (60/45)
• 300m Run
• 10 Squat Snatch (45/30)
• 200m Run

WATER

• weight A 35/25
• weight B 50/35
• weight C 60/45)

EARTH

• less 100m on Runs
• Own weights x3

MUSCLE BUILDING – GLUTES

4 rounds:

• 10 Weighted Hip Thrust @ moderate weight
• 10 Deficit Sumo DB/KB Deadlift @ moderate weight
• 10 GHD Hip Raise @ moderate weight
• *Rest 3 minutes b/t rounds