Monday
A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
and then…
B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Boom Lite
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Bulgarian Split Squat
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings
Note weight of kettlebell used and time to complete each set.
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