MONDAY

 
Strength

For load:

 

5-5-4-4-3-3 Hang power snatches

*Perform a new set every 1:45

 

Lifestyle and Active Athletes barbell cyclers may stick with the empty bar or light loads, Rx athletes may start light but increase to a moderate triple.

WOD

 

For time 10 Min Cap:

 

21-15-9

Dual DB Devil’s presses 2×22.5/15kg

Shuttle runs (25ft = 1)

 

Active: 2×17.5/12.5kg

Lifestyle: 2×15/10kg, 15-12-9 shuttle runs

 

The workout should see options that allow a sprint mentality, including fast shuttle runs throughout all sets and devil’s press weights that allow constant movement through all sets.