*Do a set every minute.
3 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
*Do a set every 2 minutes.
10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (moderate)
10 Double Dumbbell Cuban Press (light)
15 Banded Good Morning
:30 Handstand Hold
:15 Bar Hang
-Then-
Warm Up to Power Snatch weight.
2. Workout Prep
1 Set (at workout pace):
5 Power Snatches (75/55)
:10 Handstand Hold
5/3 Calorie Ski
:10 Pull Up Bar Hang
For time: (20 Min Cap)
75 Power Snatches (75/55)
Every 2 Minutes perform 20 second Handstand Hold
-into-
50/40 Calorie Ski
Every 2 minutes perform 20 second Pull Up Bar Hang
2-3 Sets
10 Hand Release Push Up
5 Single Arm Dumbbell Bench Press (each side, moderate)