4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Single-Arm Dumbbell Floor Press x 6-8 reps each arm
Rest 45 seconds
A3. Double-Under Work x 45-60 seconds
Rest 45 seconds
+
Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate
Wall Ball Shots x 10 reps
Hang Clean x 3 reps. they don't need to be touch and go, but hang onto the bar for all 3 reps.
Rest 2-3 minutes
if it doesn't say power it means squat. focus on waiting to pull with arms and pulling self under fast. Learning to hang squat clean will have tremendous carry-over to cleans.
+
Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate.
Wall Ball Shots x 10 reps
200 Meter Run
Kettlebell Swings x 15 reps - moderate
Wall Ball Shots x 10 reps
CrossFit:
5 sets of:Hang Clean x 3 reps. they don't need to be touch and go, but hang onto the bar for all 3 reps.
Rest 2-3 minutes
if it doesn't say power it means squat. focus on waiting to pull with arms and pulling self under fast. Learning to hang squat clean will have tremendous carry-over to cleans.
+
Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate.
Wall Ball Shots x 10 reps
200 Meter Run
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