Week 11 – Day 51
Warmup:
3 Sets –
5 Kneeling Jump to Hurdle Hop
12 Standing Pallof Press/side
15m KB Rack Duck Walk
https://youtu.be/BvSB4tvgLGc
https://youtu.be/TN6WbD0SW40
A) Touch and Go Snatch Complex
1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch
every 90sec x 6 sets
*Continue to execute reps with quick turnover. Rest periods are down this week so focus on speed over load. build your load each set
B) Deficit Segment Snatch Pull
3111; 4,3,2; rest 2mins
*Stand on 2-3″ podium. Focus on keeping your chest tall and driving with your legs!
*Pause 1sec below knee before finishing with speed
https://youtu.be/LnaoX1KLvZ0
C1) Close Grip Bench Press
20X1; 3,2,2; rest 45sec
C2) Alternating Dumbbell Bent Over Row
20X0; 4-6/arm; rest 90sec x 3
https://youtu.be/UKjQMYiQnS0
D) 4 Rounds for Time – Consistent Effort Throughout
200m Run
10 KB Push Press 53/35/hand
10m KB Suitcase Walking Lunges 53/35/hand
rest 3mins
Rounds in 7mins – Consistent Effort Throughout
10 Dual KB Snatch 53/35/hand
10/8 Cal Assault Bike
25 Double Unders
rest 3mins
4 Rounds for Time – Consistent Effort Throughout
Row 250m/220m
10 Burpees
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