29 Dec 2017

Warm up:
Hinshaw ankle and hip movements
Shoulder prep
T Spine mobility

REVIEW:  SNATCH / OHS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
for max reps, 3 rnds at each movement before moving to the next movement, tabata style with 30 sec work and 30 sec rest.  You will rest 1 minute between switching stations (going from A to B to C)

A:
kettlebell swings (russian)
kettlebell goblet squat
kettlebell alternating snatches

Rx:  55/35   Rx2: 50/30  Rx3: any other weight

B:
DB walking lunge
Box Jump
KB Deadlift

Rx:  db 45/35 KB 70/55   Rx2:  35/25 db  same weight kettlebell  Rx3:  any other weights

C:
Toes to bar
DB press
Slam ball

Rx:  45/25 db, 20/14 ball  Rx2:  40/20 db, 20/14 ball  Rx3:  Any other weights