Training 10-24-2016

Warm-up: Joint Mobility/Dynamic


1. 3 x Snatch Cluster

Cluster = 2,3,2

*Rest 15 seconds between sets and 60 seconds between clusters
*You may power, full or split snatch these efforts. You may build each new cluster if you like

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

*Rest 90-120 second between efforts
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 80% of your working 1rm in weight


3 Rounds

Run 400 Meters
21 Double Kettlebell Swings 53/35
12 Double Kettlebell situps 53/35

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)