Overhead Squat
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Aim is to build weight steadily on our 2-Rep, where the sets of 4 stay constant.
Snatch
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – 3-Position Power Snatch
Minute 2 – 3-Position Squat Snatch
3-Position – In each variation, the starting positions are the same – high hang (pockets), hang (knee), and floor.
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings (weighted)
15 GHD Sit-Ups
Max Effort GHD supine hold
Rest 2:00 between efforts.
HIIT May 20th 2020
“Skipping Practice”
AMRAP 8mins
*If you can do single unders, try doing double unders.
Try to get as much unbroken single unders or double unders.
For every time broken, do 10 Toes to plate before resuming SU/DU.
5 mins rest –
Conditioning
*3 Rounds for time:
60 DU/ 120 SU
30 ab mat sit-ups
15 alt. DB snatch (22.5/15kg)
*Cap time: 12mins