Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]

Next Foundations, Starts August 23rd & Sept. 13th!

Hang Power Snatch

– Build to heavy 3 working weight
– 10 minutes, building
– This is week 3/4 on this power and speed building movement!

Every 2 minutes X 3 Rounds;

Hang Power Snatch X 3
– Using working weight from Part A.
*Follow each set with: Reverse Plank Bridge Reps X 30 seconds

For time: (12 minute cap)

Run 800 meters
– Optimize with 1000/700 meter Row if needed
50 X OHS
– Using an empty barbell
30 X Toes to Bar
Rest 30 seconds
Sprint 200 meters AFAP!

*Recording both times!
*Only complete last sprint if you have at least 90 seconds left after completing your last toes to bar rep!