A: Paused Power Snatch
5 x 2 @ 60-65% Stay long and smooth through your arms, don't bully the bar overhead. Pause at the mid thigh.
B: Snatch Grip Romanian Deadlift
5 x 3 @ 90% of clean and jerk Hang at the knee.
C: Paused Split Jerk
4 x 2 @ 70% Hold the catch position to provide self feedback on your split position and balance
Metcon (10 Rounds for time) Sprints 🏃🏿♀️ 10 x 20m, rest 3-4 mins between efforts. If you are not used to running, get thoroughly warmed up and prepared for the exercise! These are maximum effort sprints, so allow 3-4 minutes rest between sets.
A: 24 Min EMOM
Ever Min for 24 Min:
1) 6 Cal Bike + 8 Alternate KB Snatch
2) 6 Cal Bike + 8 Alt. Kettlebell C+J
3) 6 Cal Bike + 8 KB Swing
@ 24/16kg Kettlebell (1x)
Scaled 20/12 kg
Fitness 16/8 kg
Rest remaining time in each of the 1 min windows.
B: Active Recovery Run
6 Min Shuttle Run
C: Every 3 mins x 10 Rounds:
15/10 Cal Row
+ 10 Wall Balls, 20/15lbs
+ 10 KB Swings @ 24/16kg
10-15 Cal AirBike
10 Box Jumps @ 60/50cm
3min Active recovery pace
Ergometer or Shuttle Run
Alternate through rounds 1,2 and 3
Rest remaining time in each of the 3 min windows.