Warm Up and Mobility
4 Sets – Building (from rack)
5 Overhead Squats
*after each set complete 7 Half Kneeling Landmine Press – per arm*
*Complete strength after conditioning*
” The Sandspider “
Every 90 seconds x 8 Sets
3 DB Squat Snatch R
3 DB Squat Snatch L
200ft Shuttle Sprint
3 DB Hang Clean and Jerks R
3 DB Hang Clean and Jerks L
*Choose a DB that allows you to finish the interval close to 1:00 – 1:15*