A.
Three sets of:
Station 1 – Push Ups x 10-12 reps
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
Rest as needed between movements but no longer than 30-40 seconds
B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Rowing (calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Sit ups
Performance
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
Great breakdown of the Snatch
https://www.youtube.com/watch?v=L6SjuAOjMEk
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM