Prep
2 Sets
Row x 30 sec
Single arm Kettlebell Overhead Carry x 50 Ft per arm
Barbell Snatch Lift Off x 7 reps
Essentials
A.
12 Sets
Snatch Deadlift x 1 reps
Hang Power Snatch x 1 rep
Evey 45 sec
*Must add weight every set*
B.
3 Sets
Single arm Turkish Sit Up x 1 reps
Z Press x 3 reps
Get up to kneeling x 1 reps
Half Kneeling Press x 3 reps
Stand up x 1 rep
Standing Shoulder Press x 3 reps
-then back down to the ground . –
Repeat on the other arm.
** between each arm perform supinate Body Row x 5-7 reps at tempo 2020
*No specific rest just go right into the next arm , 10min cap*
C.
7min Amrap
Row x 10 cal
Right arm Floor Press x 4 reps
Left arm Floor Press x 4 reps
Row x 10 cal
Incline Push Up x 4 reps
Bench Dips x 4 reps
Right into
7 min Amrap
Row x 200 meters
Dual Dumbbell Z Press x 4 reps
Bear crawl x 50ft (25 down / 25 back)
Hang From Bar x 15 sec
Ring Pull x 8 reps
Fitness
A.
12 Sets
Snatch Pull x 1 reps
Hang Power Snatch x 1 rep
Evey 45 sec
*Must add weight every set*
B.
3 Sets
Single arm Turkish Sit Up x 1 reps
Z Press x 3 reps
Get up to kneeling x 1 reps
Half Kneeling Press x 3 reps
Stand up x 1 rep
Standing Shoulder Press x 3 reps
-then back down to the ground . –
Repeat on the other arm.
** between each arm perform supinate Body Row x 5-7 reps at tempo 2020
*No specific rest just go right into the next arm , 10min cap*
C.
7min Amrap
Row x 10 cal
Right arm Floor Press x 4 reps 50/35
Left arm Floor Press x 4 reps 50/35
Row x 10 cal
Push Up x 4 reps
Dips x 4 reps
Right into
7 min Amrap
Row x 200 meters
Handstand Push up x 4 reps
Bear crawl x 50ft (25 down / 25 back)
Strict Pull up x 4
Ring Pull x 8 reps
RX+: Handstand walk x 25ft