Tuesday

Pursuit 30 min

A. Snatch Complex – 1 SnDL + 1 Sn Hi-Pull + 1 HPS + 1 OHS

B1. Pull-Up – 5-7 reps, lower the assistance level from last time.

B2. Side Bridge – 25 sec R/L

B3. KB Windmill – 5 R/L

3-5 sets, rest 60-90s sec

+

FT:

21-15-9-6-3

Wall Ball

KBS Russian, HEAVY

Up Downs

 

 

Performance 30 min

A. Snatch Complex – 1 SnDL + 1 SnHi-Pull + 1 HPS + 1 OHS

B1. Strict C2B Pull-Up 2-3 reps

B2. Bridge Ups – 3-5 reps

B3. KB Windmill – 5 R/L

3-5 sets, rest 60-90 sec

+

FT:

5-10-15-20-25

Wall Ball 

KBS Russian (Red/Grn)

Burpees