TEAM 605- 190819

Warm Up

3 Rounds

10 Slam Ball Over Shoulder (20/15)
10 Russian Box Step Ups
200m Jog

Strength/Skill

Every 90 seconds for 12 Minutes

Rounds 1&2- 3 Power Snatches@45/30
Rounds 3&4- 3 Power Snatches@55/40
Rounds 5&6- 3 Power Snatches@65/50
Rounds 6&7- 5-8 Touch and Go Power Snatches@42.5/30

*Scale as appropriate- final two rounds should be tough- aim is great form/no misses

Then:

In pairs- 400m Run repeats- 3 sets each – approx 1:1 work/rest ratio
Increase pace each round

Then:

4 Rounds for time

10 DB/KB Thruster (2×24/25kgs, 2x 17.5/16)
10 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups