Warm up: Wall Slides x 10
Russian Baby Makers x 10
Cuban Press x 10
Followed by…
Two sets of Overhead Squats x 10 Static Hang x 30-60 seconds
Strength: Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Workout: Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (90Kg/60Kg) 10 Pull-Ups
Postworkout:
1500m Row in slow tempo..just chill out