Monday, 20 March

WARM UP

OVERHEAD SQUAT, 9 sets on 2:00, 5-5-5-3-3-3-1-1-1

*start at 85% of your 1RM power snatch and build from there

“FIGHTING WORDS”

3 rounds for total reps

  • 1 min chest to bar pull ups
  • 1 min overhead squats 75/55
  • 1 min double unders
  • 1 min power snatches 75/55
  • 1 min bar facing burpees
  • 1 min rest

***Additional Work***

POWER SNATCH, 9 sets on 2:00 (before)

  • 9 power snatches at 68%
  • 7 power snatches at 70%
  • 5 power snatches at 72%
  • 7 power snatches at 72%
  • 5 power snatches at 75%
  • 3 power snatches at 78%
  • 5 power snatches at 78%
  • 3 power snatches at 82%
  • 1 power snatches at 85%

Running Intervals, 3 rounds, 6 mins on, 3 mins off, for max distance

Grunt Work, 5 rounds for time, 20 min time cap

  • 9 strict ring dips
  • 12 dumbbell box step overs 50s/35s 24″/20″
  • 21/15 calorie row
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