Warmup:
3:00 Shoulder Mobility
3:00 Hip Mobility
Snatch Warmup
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
Boom Lite:
Warmup:
Two Steady Rounds:
Row 250m
10 Abmat Situps
10 Slow Walking Lunges
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Rowing (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups
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