08/21/2017
Monday
Pre-Class Strength Training
Snatch Speed Work
4 sets 2 x [1x BTN Snatch Grip Push Press + 1x Snatch Balance + 1x Overhead Squat]
4 x 2 High Hang Snatch @70%
In-Class Session
Core Strength
3 sets of
15-30″ Hanging L-Sit
15-30″ Handstand Hold
Workout of the Day
3 Efforts:
Run 200m
15x KBS [55/35]
25/15x No Jump Burpees
15x KBS [55/35]
Run 400m
15x KBS [55/35]
25/15x No Jump Burpees
15x KBS [55/35]
Run 200m
(Rest 6:00 Betwwen Efforts)
Post-Class Accessory Work
3 sets:
8x Back Extensions @3.11.3.
15-20x Straight Leg Sit-ups
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