Every 1:30 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 69-74%
Followed by…
Every 1:30 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 74-79%
Followed by…
Every 1:30 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 79-84%
*Overhead squat only after the final snatch.
**Perform each snatch as singles.
Every 1:30, for 6 minutes (4 sets):
3 Reps @ 50%
*Keep it light, we are looking for good form.
For max reps:
60 Seconds of Row or Ski
Rest 2 minutes
60 Seconds of Wall Ball Shots (20/14lbs to 10/9′)
Rest 2 minutes
60 Seconds of Russian Kettlebell Swings (53/35lbs)
Rest 3 minutes, then…
Every 5 minutes, for 10 minutes (2 sets of):
60% of Row/Ski Calories (performed during the max reps portion)
60% of Wall Ball Shots (performed during the max reps portion)
60% of Russian Kettlebell Swings (performed during the max reps portion)
*Use the 3 minute rest to calculate how many repetitions to perform during the 60% portions.
Rx+ Loading:
30/20lbs Wall Ball to 10/9′ Target
70/53lbs Kettlebell
Total workout time = 20 minutes
Three sets of:
3 Bottoms Up Kettlebell Presses
10 Alternating Cossack Squats
10 Air Squats