WARM-UP
2:00 CARDIO OF CHOICE
INTOS…
2 ROUNDS
5 KANG SQUATS
5 BB UPRIGHT ROWS
10 ALT BB ELBOW PUNCHES
5 VERTICAL SQUAT JUMPS
INTO….
3-5 MINUTES POINTS OF PERFORMANCE FOR THE POWER SNATCH AND HANG POWER SNATCH
STRENGTH
EVRY 1:30 x 6 SETS
1 POWER SNATCH
+
2 HANG POWER SNATCH
*BUILD TO A HEAVY SET FOR TODAY.
WORKOUT
ON A 12:00 RUNNING CLOCK…
MAX CALORIES - BIKE/SKI/ROW
*EVERY 2:00 INCLUDING 0:00 COMPLETE REPS OF HANG POWER SNATCHES (135/95)
RD 1 - 12 REPS
RD 2 - 10 REPS
RD 3 - 8 REPS
RD 4 - 6 REPS
RD 5 - 4 REPS
RD 6 - 2 REPS
( SCORE IT TOTAL CALORIES ).
