Training 5-16-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) Complex Ladder

2 x 5 DxKB Snatch

Rest 90 seconds

2 x 5 DxKB Snatch + 2 x Full Clean Thrusters

Rest 90 seconds

2 x 5 DxKB Snatch + 2 x Full Clean Thrusters + 1 x Snatch

Rest 90 seconds

2 x 2 DxKB Snatch + 2 x Full Clean Thrusters + 1 x Snatch + 2 x CorkScrew Squats (1r/1l)

*All Aspects of the Ladder are to be perform Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set

*Rest 1 Minute Between your 2 X Efforts and 90 seconds Before adding the next Movement to your Ladder

2) 10 Rounds

50ft Heavy DxKB Farmers Walk (25ft Out/25ft Back)
4 SandBag Cleans

*SandBag Weight is up to you

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