February 3, 2020 – Fitness

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Two Sets (one set w/ each side) x 5 reps of each movement:
Kettlebell Halos
Kettlebell Windmills
Bottom’s Up Kettlebell Walk
Bottom’s Up Kettlebell Press
Bottom’s Up Kettlebell Waiter Walk
Goblet Squats

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps  Extensions x 20-25 reps @ 10X0

B.
For time:
500 Meter Row
50 Alternating Dumbbell Snatches
500 Meter Row