Level 1

Complete the following:

Tabata single arm DB push press

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata DB Snatch

*Alternate left and right side for press and snatch each 20 second interval

Level 2

Complete the following:

Tabata single arm DB push press 30/15

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata DB Snatch

*Alternate left and right side for press and snatch each 20 second interval

Level 3

Complete the following:

Tabata single arm DB push press 40/25

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata DB Snatch

*Alternate left and right side for press and snatch each 20 second interval

Level 4 Rx

Complete the following:

Tabata single arm DB push press 50/35

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata DB Snatch

*Alternate left and right side for press and snatch each 20 second interval

Motivation

Strength

20 REP BS

or

2 Snatch EMOM 15

Mobility: Shoulder 5 way banded stretch