strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ 1 high hang power snatch
pumping arms
3 sets
20 sec db gun hold
20 sec db hammer curls
20 sec rest
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ 1 high hang power snatch
pumping arms
3 sets
20 sec db gun hold
20 sec db hammer curls
20 sec rest
