Week 12 – Day 56
Warmup
2-3 Sets
30sec Single Leg Ring Plank (15sec with Right foot elevated, 15sec with Left foot elevated)
30sec Static Banded Glute Bridge
+
10 Attempt to Find a Max Height Tall Box Jump (Stay Safe)
https://youtu.be/k9Z1C4Yz8F0
https://youtu.be/1JAV9gIxq18
https://youtu.be/f6Aehc2q5rE
A) Power Snatch
Build to a TnG 2RM
B1) Close Grip Bench Press
build to a 1RM
B2) Single Arm Dumbbell Row
Perform a tough set of 8 reps/arm between your final 3-4 attempts of Close Grip Bench Press
https://youtu.be/xl1YiqQY2vA
C) 7min AMRAP
12 Toes to Rings
12 American Kettelbell Swings 53/35
36 Double Unders
*perform this for best possible score. utilize what you have learned about pacing in the past 11 weeks
rest 5mins before starting D
E) 5 Rounds for Time
Row 200/175m
5 KB Snatch R 53/35
7 Burpees
5 KB Snatch R 53/35
*perform this for best possible score. utilize what you have learned about pacing in the past 11 weeks
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