Monday

A. Open with 3 sets of:300 M Row
10 Ring Push ups or Push Ups or perfect Push ups
Rest 30sec
200 M Run
50 Heavy Rope Skips
Rest 60 sec.
B1. Snatch Grip RDL, 4-6 reps @ 3011 – slight increase from last week
B2. DB Russian StepUps – 6/leg – Slight increase from last week
B3. KB C & J – Single Arm; 8-10 reps/arm
4-5 sets; rest 60-90 sec
+
4 min AMR:
20 KBS - Russian
20 WB
20 Cal Row
Rest 2 mins
4 Min AMR:
15 KBS - Russian
15 WB
15 Cal Row
rest 1 min
4 min AMR:
10 KBS - Russian
10 WB
10 Cal Row
NOTES:
- Choose the best variation of a “pushup” for your skill level
- Snatch Grip RDL – Push that bar back into your body. Turn on those LATs.
- Find a groove with your single arm swing first, and then try the clean and into a jerk
- Pace yourself on the 4 min sets, don’t go out too fast. You’ve got 12 minutes of work with “incomplete rest”  consistency is key.