I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
Impact/Focus: Power Snatch 3-3-3-3-3RM (TnG)
Warm-up with three sets of five reps each before working through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).
Power Snatch 3-3-3-3-3RM (TnG)
Post sets/reps/loads to comments.
Four rounds for time of
15 x American KB Swings (32/24kg)
20 x Overhead Walking Lunges (45/25lbs)
Notes: Lunges are with a Bumper Plate portaged overhead with ten reps assigned to each leg per round.
Post scores to comments.
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.