A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance
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x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
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x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-7 = @ 75%
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
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x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
Focus is on exploding as fast as possible out of the bottom!
D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds