Monday
Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10
Single-Leg Jumps x 10
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
Boom Lite
Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Dead Bugs x 10
Death March x 10
Single-Leg Jumps x 10
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups
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