Wednesday 12.9.20

Prep
2 Rounds
Single Unders x 45 sec
Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep
Quadruped Alternating Shoulder taps x 10 per side

Essentials
A.
12 min practice this complex at a light to moderate load
Hang Power snatch Above the Knee + Hang Power Snatch Below the knee

B.
3 Sets
Deadlift x 5 reps
Rest 15 sec
Heavy Russian Kettlebell Swing x 11 reps
Rest 15 sec
Burpee x 5 reps
Rest 15 sec
Row x 11cal (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 65-80% over the three sets

C.
4 Rounds For time
Run x 150 meters
Alternating Dumbbell Power snatch x 12 reps
Sit up x 9 reps
Step ups x 6 reps

Fitness
A.
12 min build to a Heavy complex
Hang Power snatch Above the Knee + Hang Power Snatch Below the knee

B.
3 Sets
Deadlift x 5 reps
Rest 15 sec
Kipping pull up x 7 reps
Rest 15 sec
Burpee x 9 reps
Rest 15 sec
Row x 11cal (each round pace should get faster on the row)
Rest 90 sec
Deadlift weight should build from 65-80% over the three sets

C.
4 Rounds For time
Run x 150 meters
Alternating Dumbbell Power snatch x 12 reps 50/35
Weighted Sit up x 9 reps 25/20 med ball
Step ups x 6 reps 24/20
RX+:(70/50)(30/24)