Week 12 – Day 58
Warmup:
AB 10mins Easy – Total working time
*every 2mins get off and perform 1 complex
Snatch High Pull
Muscle Snatch
Power Snatch
*warm up loads
A) Supinated Clean Grip Deadlift
3131; 3,3,2,2; rest 2mins
*good positions today – prep for B
https://youtu.be/HX4DlC2sXaw
B) Power Snatch
Every 2mins x 10 – build from 70% to a max
https://youtu.be/6bQ-a16HS3c
C) Dual Kettlebell Front Rack Box Step Down
3011; 3-5/leg; rest as needed x 3
*build a little from last week
*box height is to knee cap
https://youtu.be/Af6IDEcAQKc
D) For Time
21-15-9
Row Cals
Strict Handstand Push-Up
*Scale to Pike Strict Handstand Push-Up
rest 5mins
27-21-15-9
Ring Push-Up
GHD Sit Up
https://youtu.be/BJ1EDxUn1ZQ GHD
https://youtu.be/ytczHUp_33c Pike HSPU
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