Function:
A.) Kettle bells
EMOM 6 min.
3 x 3 KB swings + 1 snatch
3L/3R
B.) For time:
5-4-3-2-1 KB Snatch (each arm)
10-8-6-4-2 HSPU or DB/KB Push press
20 Air Squats after each round
Perform:
A.) Snatch – 6×1 @ 80%
B.) For time:
5-4-3-2-1 Power Snatch (135/95)
10-8-6-4-2 HSPU or DB/KB Push press
8 Pistols after each round
Compete:
A) Power snatch
4×1 heavy (not a max out)
B.) For time:
5-4-3-2-1 Power Snatch (185/115)
10-8-6-4-2 HSPU (6″/2″)
12 Pistols after each round
-Results to comments!
At home workout
A. 12 HSPUs no mat
48 walking lunges with Dbl 25lb KBs
B. 6 min EMOM
3 x 3 swing + 1 snatch (3R/3L) w/1 pood
This was almost a non stop workout. No more than 10 second rest each round
C. 10-8-6-4-2
Dbl KB snatch with 25lb KBs
HSPUs w/1 mat
20 goblet squats with 30lb KBs each round
Tabata
Sit ups and twists