FITNESS & PERFORMANCE
8 min:
1 min double KB deadlifts (moderately tough)
1 min hang from pull-up bar
1 min double KB front rack hold (moderately tough)
1 min plank w/ alternating shoulder taps
+
(Rest 3 min)
+
8 min AMRAP @ high effort:
15 DB thrusters (50/hand – 35/hand)
12 box jumps, step down (24”/20”)
9 toes-to-bar
+
(Rest 3 min)
+
8 min:
1 min KB snatches (switch every 5 reps)
1 min pistols, alternating
1 min double KB front rack hold (moderately tough)
1 min crab plank

Training notes:
For the first 8 minutes:
•Double KB deadlifts should be tough but unbroken
•Fraction hang from pull-up bar as necessary
•Double KB front rack hold should also be tough but unbroken
•Start at different stations if you don’t have the KB weight available that you want.

For the second 8 minutes:
•This should be a high effort but slightly grindy piece. DB weight should be heavy.

For the third 8 minutes:
•KB snatches are from the hang – not the floor
•If pistols are tough, do pistols off of a box, single-leg squats to medicine ball, shrimp squats, etc.
•Double KB front rack hold should also be tough but unbroken
•Work on maintaining good shoulder position during crab plank – don’t let this get sketchy.

Record reps completed on second 8 minute piece – and record paces and reps for the first and the third 8 minute piece.