Fitness
A.
Five sets of:
Russian Kettlebell Swings x 20 reps
(make these heavy!)
Rest 45 seconds
L-Seated Dumbbell Press x 10 reps
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters
Performance
A.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets.
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters