Fitness
A. Every 90 Secs for 5 Sets
1/1 x Kettlebell Windmill – Demo Video
5 x Power Swings
B. AFAP
21 – 15 – 9
Russian Swings
Step-ups
Push-ups
Performance
A. Every 90 Secs for 5 Sets
2 x Snatches
B. AFAP
21 – 15 – 9
Box Jumps @ 24inch/20inch
HR Push-ups or Dips
Hang Power Snatches @ 65lb/45lb
(12 min Cap)
Sport
A. Every 90 Secs for 5 Sets
Pause Snatch (Knees 3 count) + Hang Snatch
For max load
B. AFAP
21 – 15 – 9
Box Jump overs @ 24inch/20inch
Ring Dips (From Muscle-ups)
9 – 7 – 5
Squat Snatches @ 135lb/95lb
(12 min Cap)
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