Thursday 4.7.19


Every 4 minutes for 16 minutes (4 total sets)

A1. Back-racked forward lunges

10 reps @ AHAP

No rest

A2. Tall box jumps

5 reps @ AHAP

No rest

A3. Russian kettlebell swings

10 reps @ AHAP

No rest

A4. Double unders

40-50 reps

Every 3:30 minutes for 17:30 (5 total sets)

500/400m row

20 walking lunges

10 ‘A’ squats


Olympic Lifting

In 12 minutes establish a heavy triple snatch pull


1 hang power snatch

*start light and build small each minute

Every 2 minutes for 12 minutes

1.1.1 power snatch

*rest 15 seconds between reps

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