Fitness:
A. Russian Kettlebell Swing:
8 x 10 (OT2M)
B. 7 min AMRAP:
3 KB Gorilla Rows (32/24kg) [each side]
6 Burpees
9/6 Calorie Echo Bike
Performance:
A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.
B. 7 min AMRAP:
3 Muscle Ups [3 low ring strict transitions]
6 Shoulder to Overhead (50/35kg)
9 Box Jumps (24/20")
Sweat:
A. 10 min alt OTM:
Odd: 10 2x DB Row
Even: 10 Weighted Hip Extensions (on box partner spotted)
B. In teams of 3-4:
500 Calorie Echo + 500 Calorie Ski
*2 people working at a time. Break it up how you like.
*If only 2 people do:
350 Calorie Ski
350 Calorie Echo
*In order, one person working at a time
Weightlifting:
(0 - 17 min)
A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.
- If you did this in class -
In 15 minutes complete 4 sets (8 total sets if you count each side) off 6 Barbell Offset Overhead Press. Have a difference of about 20%
(20 - 35 min)
B. 15 minutes to build to a heavy complex: Power Snatch + Drop Snatch Balance + Snatch Balance
*If you didn't get Monday's Squats in - do that instead.
(35 - 45 min)
C. Hip Thrust: Build to a 5RM.
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