A. Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds
B. Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups
A. Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%
B. Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes
C. Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
D. Four rounds for time of:
6 Hang Squat Snatches (135/95 lbs)
12 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Three rounds for time of:
12 Shoulder to Overhead (135/95 lbs)
12 Bar-Facing Burpees
Rest 4 minutes, and then…
Two rounds for time of:
100 Double-Unders
30 Push-Ups