Wednesday, October 21st 2015

Wednesday, October 21st 2015

 

General Warm-Up:

KB Mountain – Use Light Kettlebells, do not set weight down until all reps are completed

2 sets, rest :60-90 between sets

5-10-15-10-5 of:

KB Swings

KB Goblet Squats

 

Specific Warm-Up:

Overhead Squat 2 x 5

3-Position Power Snatch w/ Barbell 3 x 1

 

Strength:

Power Snatch

Build to a heavy double

Then: 5 x 2 @ 90% of that double

 

Conditioning:

5 Rounds:

10 2-Hand KB Clean 53/32

40m Suitcase Carry (20m in R hand, 20m in L hand)

Once 5 rounds are completed, transition immediately to:

5 rounds:

10 KB Swings @ 72/53

40m Goblet Carry

 

Supplemental:

400m Sandbag Carry