Monday 10.07.2017


Scaled) 27-21-15-9

Calorie row

Kettlebell Swing 35/25

Overhead Squat 45/35

Rx) "Run up"

27-21-15-9

Calorie Row

Kettlebell Swing 53/35

Overhead Squat 75/55

Comp) 1) EMOM x 12 (3 Rounds)

Power Snatch + OHS + Squat Snatch

Min 1: 60%

Min 2: 65%

Min 3: 70%

Min 4: Rest

2) Back Squat: 10 at 65%

8 at 70%

6 at 75%

4 at 80%

2 at 85%

Coaches Note: part 1 & 2 are a 4 week progression. Set yourself up for success. Stick to the weights as prescribed today as we will increase steadily in the coming weeks.

3) "Run up"


Archive