Fitness, Strength
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Fitness, Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges
Performance Strength
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
Performance Workout
Five rounds for time of:
5 Power Snatches 115/75#
10 Overhead Walking Lunges 115/75#
30 Double-Unders
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