Prep:
3 Sets
Row x 250 meters
Single arm Dumbbell Overhead step back lunge x 5 reps per arm
Support Knee Tuck x 15-20 sec
On the 3 min Marks
Essentials:
A.
10min
Every 30 sec alternating
1.Hang Power Snatch + Overhead squat
2.Power Snatch + Overhead Squat
*Keep weight between 40-60% of the heaviest lift you achieved on benchmark week.
B.
3 Sets
Rope assisted Single arm Hang From Bar x 20-30 sec per side
+
Kettlebell Single arm Shoulder Press x 5 reps per arm
On the 2:30 min
C.
3 rounds each for time:
Row x 21/17 cal
Standing Dual Dumbbell Strict Press x 15 reps
Overhead Squat x 9 reps
Rest 3 min
Fitness:
A.
10min
Every 30 sec alternating
1.Hang Squat Snatch x 1 rep
2.Squat Snatch x 1 rep
*Build in weight so the last 5 reps are done between 75-85%. (There are 20 total reps so it’s the last 2:30min)
B.
3 Sets
Rope assisted Single arm strict Pull Up x 2-5 reps per side
+
Kettlebell Single arm Shoulder Press x 5 reps per arm
On the 2:30 min
C.
3 rounds each for time:
Row x 21/17 cal
Handstand Push Up x 15 reps
Squat Snatch x 9 reps 85/60
Rest 3 min
RX+:(Strict HSPU)(115/80)