Saturday, June 23, 2018

10 min of joint prep

A. Every 3 minutes x 5 sets:

snatch high pull plus power snatch x 4-5 reps

Or, if you need more work in your overhead position: do overhead squats or wall squats (high volume)

B. On a 1 minute clock:

Run 200 meters

With remaining time, AMRAP air squats

Rest 60 sec

On a 2 minute clock:

Run 200 meters

KB Swings x 15

with remaining time: AMRAP burpees

Rest exactly 2 minutes

ON a 3 minute clock:

Run 400 meters

with remaining time: AMRAP strict pulling

Rest exactly 3 minutes

On a 4 minute clock:

run 400 meters

Wall balls x 25

with remaining time: AMRAP alternating db snatch