Five sets of:
60 seconds of Alternating Reverse Lunges with DBs/KBs
60 seconds of Alternating Lateral Lunges
Rest 90 seconds
90 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Rowing
Rest 60 seconds
Five sets for max reps of:
60 seconds of Pistols/Single-Leg Squats (Left)
60 seconds of Pistols/Single-Leg Squats (Right)
Rest 90 seconds
90 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
A. Take 10-15 minutes to build to today’s heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B. For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)
Use one barbell, and load your own weights.
C. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders
Rest 4 minutes, and then…
D. Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Burpee Box Step-Overs (20″)