Monday
A.
Every 2:30, for 15 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Burpees
30 Kettlebell Swings
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