Monday
A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes
B.
Five sets for max reps of:
30 seconds of Kettlebell Sumo Deadlift High-Pulls
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Boom Lite
A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
B.
Five sets for max reps of:
30 seconds of Kettlebell Sumo Deadlift High-Pulls
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
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