Monday, 3/9

Basics:

Every minute, on the minute, for 21 minutes:

  • Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 (https://www.youtube.com/watch?v=cCFNRPMQs-U)
  • Minute 2 – Supine Leg Curl with Med Ball x 8 reps
  • Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Complete as many reps as possible in 6 minutes of:

  • 12 Alternating Single-Arm DB Snatches
  • 24 Jumping Lunges

 

Performance:

Every 2 minutes, for 20 minutes (10 sets):

  • Snatch x 1 rep
  • Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

Complete as many rounds and reps as possible in 6 minutes of:

  • 6 Snatches (155/105 lbs)
  • 30 Double-Unders

 

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds

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