WORKOUT
5 SETS
50Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)
:30 DBL KB Floor Press Hold
:30 Walking Rest Between Sets
STRENGTH
ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight
into…
ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of:
1 Power Snatch + 1 Squat Snatch
WORKOUT
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
SKILL
EVERY 2:00 FOR 5 SETS
2-4 Reps of Gymnastic Complex*
100m Jog
*(1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up)
WORKOUT
AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20/16)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
75m Run
-Rest 1:00-
AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
50m Run