Build or HIIT 7/15/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

3 x 1 PVC Goodmorning + 1 Jump Squat

5 PVC BN Z press

Power Snatch (8min to build a moderate)

Power Snatch + 2 Hang Power Snatches

Metcon (AMRAP – Reps)

3 sets (12min):

1. 60sec max Ring dips

*rest 60sec

2. 60sec max KB Hang Snatch (switch E2 reps) 53/35

*rest 60sec

Accessory:

80-100 Band Face Pulls
*Scale Ring dips toJumping w/ eccentric, band or box dips

HIIT

A. EMOM x 8:

3/3 SA Russian Swings + 3 Broad Jumps

B.

3 sets (12min):

1. 60sec max Box dips

*rest 60sec

2. 60sec max KB Hang Snatch (switch E2 reps) 53/35

*rest 60sec

Accessory:

80-100 Band Face Pulls

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