Monday 03.12.2018

Fitness:

"Jump Start"

90 Single Unders

30 Dumbbell Snatches 35/25

90 Single Unders

30/21 Calorie Row

90 Single Unders

30 Hanging Knee Raises

90 Single Unders

30/21 Calorie Row

90 Single Unders

30 Dumbbell Snatches 35/25

Performance:

"Jump Start"

60 Double Unders

30 Dumbbell Snatches 50/35

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches 35/25

Competition:

1) Stamina Squat (final week)

OTM x 12

Odd: 3 Front Squats

Even: 6 Back Squats

use 70% of 1RM Front Squat

2) Snatch Complex: 5 Sets

1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

3) "Jump Start"