Tuesday 11/3

Cash in: 3x200m with 60 sec rest

Cash out…3x 25 russian twists

 

Basic & Performance

  • snatch on the minute: 50%x1x5 min, 55%x1x5 min, 60%x1x5 min.
  • clean and jerk: same as snatch
  • front squat:  1, 1, 1, 1, 1 working to a heavy single
  • good mornings to a 45 degree angle (this should be the same angle that you do your hang clean or what i call launch position. 3 sets x 5 reps.  the last rep explode to the top position fully opening your hips.  hang on to the bar or it will come crashing down on your back/neck/upper traps.

THEN: (if time allows)

Four sets for times of:

  • Run 400 Meters
  • 20 Kettlebell Swings
  • Rest 90 seconds
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.