A:
15min to build up to a heavy Snatch for the day
B:
AMRAP in 16min of:
3 Squat Snatches
12 C2B Pull-ups
15 Burpees
30 Reverse Lunges w/ 2DB
1 min Rest
Level 1: BB 35/25kg DB 12.5/5kg
Level 2: BB 42.5/30kg DB 17.5/10kg
Level 3: BB 52.5/35 kg DB 22.5/15kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Deadlifts
10 Dips on Box
10 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2-4-6-8-10-12…
Suitcase Sit-ups
Squats
Focus on device:
50sec. Easy / 10sec. Fast
STRENGTH
A:
Back Squat
5x 6
Work up to a heavy set of 8
B:
3-4 Rounds
12+12 Bulgarian split Squats
5 BB Shoulder Press
C:
3-4 rounds
15 BB Curls w/3sec Down
12/12 DB tricep Kick Backs