Week 11 – Day 53
Warmup:
Row 8mins Easy
*every 2mins get off and perform 1 complex
5 Hang Muscle Snatch
3 Burpee Box Jumps 30/24″
10sec Row Sprint
*keep loads on muscle snatch warm up in nature
A) Snatch Complex
1 Segment Power Snatch
1 Power Snatch
Every 90sec x 6 sets (Working in the 75-85% loading range)
https://youtu.be/KbFblcCQl1Y Segment Power Snatch
https://youtu.be/6bQ-a16HS3c Power Snatch
B) Mixed Grip Snatch Deadlift
2121; 3.3 x 3 sets; rest 2mins
(switch grip after 3 reps for a total of 6 reps) – Straps are encouraged
https://youtu.be/GiwpH6VVGIo
C) Single Leg Complex x 3 Sets
8 Alternating Wtd Pistol (tough for you)
rest 30sec
16 Alternating Lunge Box Jumps (6″ box)
rest 2mins
https://youtu.be/9KvRhy1RbKI Wtd Pistol
https://youtu.be/kFheKeTaqMk Alternating Lunge Box Jump
D) For Time @ sustained Pace
21-15-12-9
Cal Row
*50m KB Front Rack Carry Between Each Set 70/53
rest 4mins
3-6-9-12-15-18-21
Double Kettlebell Clean 70/53
Toes to Rings
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