“SNEAKY SEVENS”
7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups
*Score = Time it takes to complete the workout.
25 min cap
T1: modify as needed
T2: as written
T3: toes to bar unbroken
EXTRA:
40/25 Ring Muscle Ups For Time
*Before each set Ski 20/15 Calories
EXTRA – QUICK CORE:
4 sets
:20 Copenhagen Plank
:20 Copenhagen Plank
:20 Reverse Plank
25 sit-ups (feet anchored)
Active Recovery: 1-2 lap run
EXTRA- TRICEPS:
3 sets of Tricep Press-downs (Machine)
*2 sets should be to prime the tricep. The final set should be a “burnout set to failure (somewhere between 12-16 reps)