SKILL ON A 10:00 RUNNING CLOCK
Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. (Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
10 Unbroken Double Under*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.
-Rest 2:00–
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.
Barbell with Brandon
Low hang snatch + Snatch balance- 4 sets @ 70-75% of snatch
Front squat + jerk (2+1)- 75-80% of jerk
Clean pulls- 3×3 with 90% of clean ( 55-60% of deadlift)
Accessories-
Retraction w/ barbell- 3×10
Rotating planks- 3×30 seconds
Toe touches w/ medball- 3×30-50