WORKOUT TABATA 8 SETS, :20 WORK / :10 REST

TABATA 1 Box Jump (20)

TABATA 2 Push-Ups

TABATA 3 DB Bent Over Row (35/25)|(25/15)

TABATA 4 Plate ground to OH or light American KB Swing

TABATA 5 Strict Hollow Flutter Kicks

 

FINISHER “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls-Rest as Needed b/t Sets

 

Barbell

Topic: Full movement: Snatch

Techniques and Drills

Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch

Complex 2: Snatch Pull + Hang Power Snatch + Snatch Balance

Complex 3: Power Snatch + 2 OHS

Complex 4: Snatch + OHS

 

Aerobic Capacity

18 EMOM

Min 1 18/16 Cal Row

Min 2 16 Ball Slams or 8 cal ski Erg

Min 3 100m Run