| Minimal Equipment | No-Gear |
| Warmup A: Dynamic Warmup B: Flow 2rounds of: 2 x 10m Bearcrawl 10 DB/KB Swings 2 Rounds of: 5 Hollow Rocks 10 Pushups Conditioning In Teams of 2 20 Dumbell Snatch 22/15kg 30 burpee-boxjump over (60/50)* 40 DB Snatch 30 burpee-boxjump over (60/50) 60 DB Snatch 30 burpee-boxjump over (60/50) 80 DB Snatch 30 burpee-boxjump over (60/50) 100 DB Snatch 30 burpee-boxjump over (60/50) or individually 10 Dumbell Snatch 22/15kg 15 burpee-boxjump over (60/50) 20 DB Snatch 15 burpee-boxjump over (60/50) 30 DB Snatch 15 burpee-boxjump over (60/50) 40 DB Snatch 15 burpee-boxjump over (60/50) 50 DB Snatch 15 burpee-boxjump over (60/50) *No box? burpee to step up onto chair or bench is a good option, just make sure it is up to the task and doesnt fall apart. | Warmup A: Dynamic Warmup B: Flow 2rounds of: 2 x 10m Bearcrawl 10 Rucksack swings 2 Rounds of: 5 Hollow Rocks 10 Pushups Conditioning In Teams of 2 20 Ground to overhead with Odd object 30 burpee-boxjump over (60/50)* 40 Ground to overhead with Odd object 30 burpee-boxjump over (60/50) 60 Ground to overhead with Odd object 30 burpee-boxjump over (60/50) 80 Ground to overhead with Odd object 30 burpee-boxjump over (60/50) 100 Ground to overhead with Odd object 30 burpee-boxjump over (60/50) or individually 10 Dumbell Snatch 22/15kg 15 burpee-boxjump over (60/50) 20 DB Snatch 15 burpee-boxjump over (60/50) 30 DB Snatch 15 burpee-boxjump over (60/50) 40 DB Snatch 15 burpee-boxjump over (60/50) 50 DB Snatch 15 burpee-boxjump over (60/50) *No box? burpee to step up onto chair or bench is a good option, just make sure it is up to the task and doesnt fall apart. |
