720 Athletics – Build or HIIT

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Warm-up (No Measure)

200m run (or 1min monostructural of choice, run in place or MTN Climbers

10 Lunging pass throughs

10 up/down dog

30 high knees

30 butt kicks

15sec/side samson stretch



EMOM x 4: Snatch grip halting DL to upper thigh + Tall scarecrow + Pull under + 2 PS


EMOM x 4: Clean grip DL to mid thigh + Tall position + Pull under + 2 PC

Metcon (Time)

3 sets each for time- Rest 1:1

200m run sprint (1min hard effort monostructural, MTN climbers, High knees)

15 Narrow stance hang to overhead *

10 Burpees

15 Narrow stance hang to overhead

10 Burpees

200m run

****REST 1:1- For example; If your set takes 4:13 then you will rest the same amount of time.

*Score is slowest set
*Narrow stance hang to overhead- DB’s are preferred or anything hand held. Hinge to vertical jump is the next best option to get the HR up.