Quick General Warm-up
Then..,
AMRAP in 20min
Row 200m/150m
Sandbag Carry/Sled drag D+B
10 KB Deck Squats weighted 35/24
5 Strict Pull-ups
10 Ring Push-ups
20 Walking Lunges
Then..,
0:00 – 5:00 Every 1:00 x 5 sets
1 Muscle Snatch +
1 Snatch Push Press
Start around 50% of your 1RM. Build as heavy as deemed fit.
Then..,
5:00 – 10:00 – Every 1:00 x 5 sets:
Power Snatch +
Overhead Squat
Stay around 55-65%
Then..,
Strict Press or Push Press 8-10r x4 @40×0
Minimize rest btw each set.
You must be logged in to post a comment.