08/21/2017

 In Blog, Workout of the Day

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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