Yancy Camp Workout 412

Run x 6min at low end aerobic effort
Thrusters x 30 – max effort (50lb for guys & 35lb for girls)
Run x 6min at low end aerobic effort
10/100 for max reps
Run x 6min at low end aerobic effort
Backward bear crawl x 50yd
This completes 1 round
Continue repeating for a total of 3 rounds

*If inside, go with 5yd down and back for backward bear crawl until you’ve completed 50yd
*There are two options to replace 10/100 if you’re unable to complete at least 4 10/100 reps. Option 1 – use a lat pulldown machine and choose a weight that’s heavy but allows you to complete 10 reps. Option 2 – go with static bar hang for max time.
*If inside, you can do the 6min run sections on the treadmill at 15+%, or move back and forth between 0% & 15+% throughout the workout.

Bonus:
One arm dumbbell snatch x 20 (10 each side – switching hands each rep)
Rest x 1min
One arm dumbbell snatch x 18 – increasing dumbbell weight x 10lb (9 each side – switching hands each rep)
Rest x 1min
One arm dumbbell snatch x 16 – increasing dumbbell weight x 10lb (8 each side – switching hands each rep)
Rest x 1min
One arm dumbbell snatch x 14 – increasing dumbbell weight x 10lb (7 each side – switching hands each rep)
Rest x 1min
One arm dumbbell snatch x 12 – increasing dumbbell weight x 10lb (6 each side – switching hands each rep)
Rest x 1min
One arm dumbbell snatch x 10 – increasing dumbbell weight x 10lb (5 each side – switching hands each rep)
*Recommended starting weight should be 20-40lb depending on level of strength