Yancy Camp Workout 422

Phase 1:
20min run at low end aerobic effort

Phase 2:
3min run at aerobic effort
One arm dumbbell snatch x 20 (10 each hand – switching hands each rep)
Pull-ups x 10 to hand position change x 10 to bar hang x 20sec
This completes 1 round of Phase 2.
Continue repeating but drop reps down to 18/9/9, 16/8/8, 14/7/7, 12/6/6, 10/5/5 for remaining 5 sets.
*20sec bar hang will stay the same each round.

Phase 3:
Finish with 20min run at low end aerobic effort

*If possible, tie all three phases together.

*I’d love to hear from anyone who’s able to complete Phase 2 unbroken. It’s definitely not easy to do!
*Pull-ups can be replaced with assisted pull-ups and if you’re unable to do hand position changes, move right in to the 20sec hang immediately after 10 assisted pull-ups.