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
Bonus:
Dead lift x 10
Rest x 30sec
Continue repeating 9/8/7/6/5/4/3/2/1
*Set of 10 should be heavy but manageable while maintaining clean form.