Workout Notes
Warmup
For 3 rounds or 5 min
10m Duck Walk
5 Squat Jumps
10 Alternating Quad Pull
5 Jump squat
5 Spiderman stretch (each leg)
5 Jump Squat
20 Sumo reach
30s Front rack stretch
30s Seated hamstring stretch
–Then–
Spend 2-3 minutes building up to your hang power snatch weight
Strength
Every 1 min for 8 min perform
4 Alternating dumbbell hang power snatch 55-70/40-50lbs
Workout
Every 1 min for 15 minutes
10 Thruster 105/75
Row 15/12 Cal
10 Push-up
Beginner
Every 1 min for 15 minutes 10 Thruster 45/35
Row 10/8 Cal
10 Knee or banded push-up
Intermediate
Every 1 min for 15 minutes 10 Thruster 95/65
Row 12/10 Cal
10 Push-up
Minimal Equipment
Every 1 min for 15 minutes 10 Ruck thruster
15 Ruck sumo deadlift high pull
10 Push up
RX sandbag/ruck weight for men is 30-80lbs
RX sandbag/ruck weight for women is 20-60lbs
RX dumbbells and kettlebells single or double 20lbs-55lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Accessory
For 4 rounds
20s V-up
20s Sit-up
20s Midline twist, pick weight
*Rest 1 min between rounds
The GPP program is posted up twice. The clang and bang program is not up
Julian, everything should be posted, thanks for your patience, let me know if you have any other problems.