Training 12-5-2016

Warm-up: Joint Mobility/Dynamic


1. Every 60 seconds for 5 sets then every 90 for 4 sets perform the following

1 x Snatch, 1 x Overhead Squat

*You may build in these efforts

2. Squats 3×2

*Rest 2 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your weight choice, do not exceed 85% of your working 1rm in weight


4 Rounds

30 Second Double Kettlebell Front Squats 53/35
Row 250 Meters
30 Doubleunders

*Your score on this piece is you total number of reps on the Front Squats AND the total time it took to complete the work piece

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