Warm Up/ Fitness: 10 minutes
perform required reps every minute for 10 minutes. remaining time of minute is recovery.
1st min: kettle snatch: 5R/ 5L & push up: 15 reps
2nd min: kettle snatch: 10R/ 10L & push up: 5 reps
use a heavier bell on the 5 rep snatch than the 10 rep snatch complex
repeat the above 5X
Work: 10 minutes: 65% of max. use first 3 minutes to get to work weight.
Barbell RDL: start bar at waist take to mid shin level. DO NOT touch ground with weight!!!
.perform 5 reps every minute for 7 minutes.
Work: 10 minutes: 60% of max. use first 3 minutes to get to work weight.
Barbell Power Clean
perform 5 reps every minute for 7 minutes.
Work: Upper Assistance: 5 sets
shoulders: standing over head dumbbell press: 5R/ 5L……70%
back: dumbbell row: 10R/ 10L……60%
chest/ triceps: double kettle floor press: 15 reps……50%
shoulders: cable rear delt (double high cables): 20 reps