A:
5-5-5-5-5 Deadlift @30X1
5 sets of 20 Wooden Stick Bench Press (with hanging KBs/DBs)
Start a new round of both exercises every 3:00min.
B:
EMOM for 15min do:
45sec. ON / 15sec. OFF (Max but Steady) Cals on a device of choice
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Deadlifts
8 Dips on Box
6 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: Ski, Row, Assault Bike or Bike
2-4-6-8-10-12…
Abmat Sit-ups
Squats
Focus on device:
20sec. EASY / 20sec. MODERATE / 20sec. FAST
20sec. EASY / 20sec. MODERATE / 20sec. FAST
OLYMPIC WEIGHTLIFTING
A:
Every 90 sec of 12 sets
Snatch Pull + Squat Snatch + 2 Overhead Squat
Work up to a heavy set with good technique
B:
Every 2 min. for 5 sets
3 Snatch Balance w/2 sec pause at bottom