SWEAT

AMRAP 30 Mins

Run 400m @ moderate pace
4 Hang Power Snatch or Double DB Hang Snatch
20 Air Squats

Some quality engine work here. Pick the appropriate pace, you should be able to speak in short sentences at this pace. You shouldn’t be dead on the floor after this workout.

DUMBBELL VERSION

AMRAP 30 Mins

Run 400m @ Moderate pace
4 Double DB Hang Snatch
20 Air Squats

BODYWEIGHT VERSION

AMRAP 30 Mins

Run 400m @ Moderate pace or 3 Mins of skipping or on the spot jogging.
4 Burpee
20 Air Squats