A:
Every 75sec. for 10sets do:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (TnG)
B:
Five 2:30-minute rounds of:
Run 400 meters
Max-rep Overhead Squats
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Empty Bar or Wooden Stick Overhead Squats
10 Box Jumps
10 DB Snatches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Tuck hold
30sec. Sit-ups (fast!)
20sec. Rest
Focus on device:
1min @ damper 10 (HARD)
1min @ damper 7 (MODERATE)
1:30min @ damper 1 (EASY)
STRENGTH
A:
Bench Press
8@55%
6@67%
4@73%
2@79%
4x2@85%
2@79%
B:
4 sets
20 DB flys
Into
Barbell incline bench press
5 Half reps form bottom
5 half reps form the top
5 full reps
C:
Push up man test
3 Sets, perform...
1 Push-Up + 1s Hold Halfway Up
directly into
2 Push-Ups + 2s Hold Halfway Up
directly into
3 Push-Ups + 3s Hold Halfway Up
All the way to 10 or as far as you can go