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1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets;
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets.
2) Power Santch: Every 1:00 x 7 sets
Continue to build loading from Part 1.
3) Snatch: Every 1:00 x 7 sets
Continue to build loading from Part 2.
50 Kettlebell Swings 53/35
25 Kettlebell Swings 53/35
5) Rope Climbs: 10 minutes Practice
Work on any facet of a Rope Climb.
6) Single Arm Dumbbell Row: 3 sets of 20/side
Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE