Run to Sessions
10 Downdog Pushups
5 x 2
Power Snatch + Hang Squat Snatch + Overhead Squat at 70% of 1RM Snatch
5 x 2
Snatch Pull + Hang Power Snatch + OHS at 70% of 1RM Snatch
**If you have not set a working 1RM for the Snatch this week, do that today.**
3 x 8
75% of 1RM
Rest 3 minutes between sets.
For these circuits, you should have about 30 seconds rest each minute.
6 Heavy Farmer Deadlift (hold for 2 seconds at the top with max effort glute contraction)
6 Double Kettlebell Strict Press
30 seconds alternating Birddogs (make it harder by keeping knees off the floor the whole time)
30 seconds Side Plank Hip Drop R
30 seconds Side Plank Hip Drop L
Rest two minutes between Circuit A and B.
6 Single Kettlebell Lateral Lunge R (hold bell in opposite hand of lunging leg)
6 Single Kettlebell Lateral Lunge L
30 seconds Clean and Push Press R
30 seconds Clean and Push Press L
30 seconds Alternating Sit-Throughs
This is not a conditioning circuit. Do not rush the exercises. 15 minute limit.
40 yd Suitcase Carry Right
30 Plank Shoulder Taps
40 yd Suitcase Carry Left
10 Ab Wheel Rollouts
L3/4 – add 10 Sandbag Getups before every round