Tuesday
Warm-Up.
Followed by…
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
Boom Lite
Warm-Up.
Followed by…
Two Sets (one set w/ each side) x 5 reps of each movement:
Kettlebell Halos
Kettlebell Windmills
Bottom’s Up Kettlebell Walk
Bottom’s Up Kettlebell Press
Bottom’s Up Kettlebell Waiter Walk
Goblet Squats
Then…
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
B.
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Ups
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