Every :90 for 9:00
1 Power Snatch + 2 OHS (Overhead Squat)
Then take 5:00 to find heavy complex:
1 Power Snatch + 2 OHS
ATHLETES NOTE:
On the Power Snatch, start light and slowly build in the first
9:00. Take 2-3 heavy attempts in the final 5:00.
3 Rounds (16 min CAP)
30 Alt DB Snatch (50/35)
10 Burpee Pull Ups
25/18 Calorie Row or (20/15 Calorie Bike)
2:00 Rest
Glute-Ham Raises
5x6
*grab a DB or plate for some weight*
-then-
Single Arm Bent Over DB Row
3x12 / Arm
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Dumbbell Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Incline Bench Presses – 3 sets x 8-10 reps
- Flat Bench Presses – 3 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps