Yancy Camp Workout 1368

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 5min at zone 2 effort
Single arm dumbbell snatch x 14 (switching hands each rep)
Pull-up x 1 to hand position change x 20 to pull-up x 1 to hand position change x 12 to static hang x 15sec
Farmer’s carry x 45sec
This completes 1 round.
Continue repeating for a total of 6 rounds

Finish w/12min run at zone 2 effort

Finisher:
Row x x 500m at max effort
Rest x 1min
Continue repeating dropping meters down to 400/300/200/100 for remaining 4 rounds.