12/02 – Dove

WARM-UP

Every 45 seconds for 5 sets: 125m Row/Ski

-into- 10:00 AMRAP:

• 10 PVC Pass Throughs
• 5 Snatch Grip Deadlifts
• 5 High Hang Muscle Snatch
• 5 Snatch Push Press
• 5 Power Snatch

STRENGTH

Every Minute (10:00)

• 5 Power Snatch (+7.5kg total from week 2)
• Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WORKOUT PREP

2 sets:

• 2 Shuttle Run (set 1: easy, set 2: workout pace)
• 2 Burpee Box Jump Overs (build in height)

“DOVE”

FIRE

5 Sets (18min cap):

• 4 Shuttle Runs (7.5+7.5m)
• 8 Burpee Box Jump Overs (24/20)
• -Rest 1:1 between sets-

WATER

• 6 Burpee Box Jump Overs (20/16)

EARTH

• 3 Shuttle Runs
• Step Up option