It’s okay everyone to jump on the band wagon, I’ll let ya!
A. Complete the following for time:
150 Cals on Airdyne
*At the top of every minute, stop what you are doing and perform 5 Push Press- 95/65
B. 75 Banded Sit-ups- as fast as possible
C. Accumulate 5 min in Plank on Rings
*Every time you break perform 8 Stable Bar Dips
*notes- take 3-5 min and work some mobility foam roll, lacrosse ball, etc.
A. EMOM for 5 min
2 Power Snatch @ 75% of 1RM (power snatch)
B. EMOM for 5 min
2 Power Clean & Jerks @ 75% of 1RM (power clean)
C. For Reps and Time:
5:00 min ME KB Snatch- 53/35
Run 1 mile
*can switch arms as needed for KB Snatch, but try and get a good balance between the two.
*notes- take 3-5 min and work in some extra mobility.
Posted on: December 3, 2013admin