5 sets of:
A1. Russian Kettlebell Swings x 8- 10 reps - heavy!
Rest 45 seconds
A2. One arm DB bench press 10-15 reps/ arm.
Rest 45 seconds
A3. Box Jumps -step down x 10-12 reps.
Rest 45 seconds
+
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
200 Meter Run
A.
5 sets of:
Snatch cluster x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
This is full snatch, so if you receive it high, ride it down to complete a full squat.
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
No comments:
Post a Comment