1) 1 Hang Snatch + OHS x 5
2) Snatch Hi Pulls 5 x 2 @ 95-100%
3) Cycle through the following for 15 minutes:
Farmers Step-ups x 5 per leg (try to increase the height on these)
Banded Adduction x 12-15 per side
Strict Pull-ups x 4-6 with a 3 second controlled negative (use jumping or band to work the negative)
Bent Over Lateral Raises x 10-12 with light to moderate metal plates
4) 2 Rounds
50 Sit-ups
500/400m Row or .8/.7 mile bike
100 Double unders (200 singles)
5 Manmakers (50s/35s)
4 minute rest between rounds
No comments:
Post a Comment