Skill, sprints and core work…

 

SKILL:

Every 1:30 for 8 rds perform:

Odd 1:30 – 2 Power Snatches

Even 1:30 – 1 SQUAT Snatch

* Stay between 70-80% for all work sets

 

WORKOUT:

:20 Bar or Ring Muscle Ups

(CTB, chin above, jump muscle up or jump ctb)

:10 REST

:20 Wall Ball (14/20#)

:10 REST

* Repeat 4 total times, Rest 2:00 then do it for 4 more times trying try to have identical reps for all :20 rounds

 

CORE:

1:00 Hollow

:30 Side Bridge (Each)

20 Russian Twists (14/20#)

Rest 1-2:00 (2-3x)

Justin VanBeek

Written by: Justin VanBeek

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