Snatch Balance 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 18 mins of:

15/12 Row Calories

Double Kettlebell Farmers Carry, 53/35 lbs, 50 m

12 Alternating Goblet Box Step-ups, 53/35 lbs

L Side Plank, 30 secs

R Side Plank, 30 secs

The workout is a longer duration AMRAP designed to get athletes pulling on the row, carrying a moderate-heavy load, move the legs with some unilateral work, and strengthen those abdominal muscles. The majority of the workout
today is spent on the rower and in a plank

Longer duration recovery focused workout. Aim to keep a moderate pace on the rower. Load on the Farmer’s Carry and KB Goblet Step Ups should be moderate to heavy, while able to be done unbroken. The goal is to move at a moderate pace with quality in mind. Most athletes will be
finishing 5-6 Rounds.

Bike 12/10 calories
Run 200m

Farmer’s Carry
Perform any load bearing static hold or carry.

KB Goblet Step-Up
Split Squat

Side Plank
— Use the top of foot to act as a kickstand to assist with balance.