Week 10 – Day 46
Warmup:
3 Sets –
5 Kneeling Jump to Box Jump
12 Tall Kneeling Pallof/side
10m/arm Single Arm Rack Duck Walk
https://youtu.be/6yf2LyxVwXg
https://youtu.be/TMHcANLNL9Y
https://youtu.be/BSJDMJAca8w
A) Touch and Go Snatch Complex
2 Power Snatch
2 Hang Power Snatch
every 75sec x 8 sets
*Continue to execute reps with quick turnover.
B) Deficit Segment Snatch Pull
3111; 5,4,3; rest 2mins
https://youtu.be/LnaoX1KLvZ0
*Stand on 2-3″ podium. Focus on keeping your chest tall and driving with your legs!
*Pause 1sec below knee before finishing with speed
C1) Close Grip Bench Press
20X1; 5,4,4; rest 45sec
C2) Single Arm DB Bent Over Row
10X2; 6/arm; rest 90sec x 3
https://youtu.be/y9-Z2I0VmNI
D) Rounds in 7mins – Consistent Effort Throughout
7 BJSD 24/20″
7 Single arm KB Thruster R 53/35
7 Burpees
7 Single arm KB Thruster L 53/35
rest 3mins
Rounds in 7mins – Consistent Effort Throughout
Run 100m
10 Jump Lunges
Run 100m
10 Ring Push Ups
rest 3mins
Rounds in 7mins – Consistent Effort Throughout
10 Dual Russian Kettlebell Swings 44/26lbs
10 Cal bike
10 Sit Ups
30 Double Unders
https://youtu.be/P9KY1d_86aI
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