1. Snatch Technique
   3 Sets of 4: Overhead Squats
   3 Sets of 3: Snatch Drop
   3 Sets of 2: Snatch Balance

2. Hang Squat Snatch
   Build to a Heavy Single

3. ”Fire Storm”
   For Time:
   3 Rounds:
   7 Squat Snatches (95/65)
   7 Chest to Bar Pull-ups
   7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Open 26.3

AMRAP 9

35 Single Unders
9 Burpees
14 American Swing 24/16kg

Strict Pull-up, weighted
4 x 12

Or
Negative Pull-ups, weighted

10 min AMRAP
8 S2OH (50/30)
8 bar over burpees

Row 20-30 min
1 min easy pace
1 min fast (80-90 % of 500m PR pace)

Conditioning

10'AMRAP
7 HSPU
7 T2B
7 Burpees

5' rest

3 RFT
30 press
20 lungee
10 situps

5x3 muscleup kumpparilla

PART UN
Everything but Swings KB Complex

KB forward goblet lunge
KB reverse goblet lunge
KB Goblet Squat
KB around the world
KB deadlift

2,4,6,8....

You go, I go. None working partner holds any plank variation. Alternate between each exercise.

PART DEUX
Earn your chocolate eggs

Sprint
Suicide
Ab Wheel

Monday 23rd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 4

A2) Dumbbell Front Rack Step-Ups:
3 x 4

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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For Time:
50-40-30-20-10 Double-Unders
21-18-15-12-9 Burpees

Sub 2x Singles for dubs as needed, and to 15 through 3 on the burpees to keep intensity up.