2 Sets:
Every 2 minutes
At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)
At 2:00
15/12 Calorie Ski (OR Row)
45 Crossover Single Unders
At 4:00
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike
Scaled:
2 Sets:
Every 2 minutes
At 0:00
30 Crossover Single Unders
12/10 Calorie Ski (OR Row)
At 2:00
12/10 Calorie Ski (OR Row)
30 Crossover Single Unders
At 4:00
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
At 6:00
12 Box Jump Overs (24/20)
12/10 Calorie Air Bike
Front Squat
2 Front Squat @ 70% 1 RM Front Squat
2 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
2 Front Squat @ 85% 1 RM Front Squat
2 Front Squat @ 88-90% 1 RM Front Squat
2 Sets
For Time:
5 Squat Snatch @ 135/95# or 65-70% 1 RM Snatch
5 Squat Snatch @ 165/115# or 70-75% 1 RM Snatch
5 Squat Snatch @ 185/135# or 75-80% 1 RM Snatch
-Then-
60 Seconds to get as many reps as possible with 225/155# or 80-85% 1 RM Snatch (Score in notes)
*Rest 3-5 minutes then repeat.
*Note: The goal is to cycle these or perform fast singles.
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