12.16.2014

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

Power Snatch Instruction as a group

Workout of the Day

A. 4 Sets

  • A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Double Unders x max reps in 30 seconds 
  • A3: Side Bridge x 30-45 seconds per side – Rest 45 seconds

B.

10 minutes @ 85% of:

  • Row 12/10 Calories
  • Double Unders x 25
  • FLR on floor x 30 seconds

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Run 150m
  • KBS x 10 (53/35)
  • Box Jump/Step Down x 5 (30/24)

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