Wednesday, October 18 2017

Strength Focus
Every 2 minutes for 8 minutes (4 sets):
Muscle Snatch x 1 rep
- Ascending

Every 3 minutes, for 18 minutes (6 sets):
Pause Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Sled Push
3 Rounds
1 lap - down and back
As heavy as possible
Rest 3 Minutes

Gymnastics Focus
Alternate Tabata
Hollow Hold
Flutter Kicks
20 seconds Hollow
10 seconds off
20 seconds Flutter Kicks
10 seconds off
For 8 rounds.