4 Hang Power Snatch (Climbing)
50 Double Unders
*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10
B.) 3 Sets:
1min. of lateral Db raises
1min. of front Db Raises
1min. of rest
* pick a weight that you get between 12 to 15 reps with
C.) 1 Set:
50 Russian Twists with the *heaviest DB you can.
*Shoot for 50/35lb+
*Does not have to be unbroken
Beginning of DELOAD period
This Friday and all of next week (three training days) will be deload days. Next week, there will be weights and BW movements and “normal” training, albeit lower loads and lower intensity. For today, just cardio!
Choose from below options, or try out the Sweat program just go light and easy:
+ Mobility work x 15-20 min on needed areas
10 DB Deadlifts 50/35s+
*Go hard! You want at least 2 min of rest each round… you SHOULD need it. Let’s go.
Rest 5 min.
For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB