Friday!
Warmup:
2:00 Shoulder Mobility
Snatch Warmup
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Boom Lite:
Warmup: Same
A.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
B.
For max reps/calories:
2 Minutes of Rowing (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats
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