10 MIN AIRFIT @ EASY PACE
2 x 10 DISLOCATE + 10 x OVERHEAD SQUAT 2 x 5 GOBLET SQUAT + 10 x KETTEBELL SWING 6 x 1 POWER SNATCH @ 60% WORK TO HEAVY WEIGHTED PULL UP 6 x 3 CHEST TO BAR CHIN UPS (ADD WEIGHT AS REQUIRED) 4 x 8/8 DUMBELL BENT OVER ROW 7 ROUNDS 3 x POWER CLEAN + 100MTR SKI REST 60 SECONDS BTW ROUNDS 10 MIN AIRFIT @ EASY PACE
4 WAY MOBILITY 3 x 10 DISLOCATE + 10 x OVERHEAD SQUAT 3 x 5 GOBLET SQUAT + 10 x KETTLEBELL SWING WORK TO HEAVY BACK SQUAT WORK TO HEAVY POWER SNATCH WORK TO HEAVY CLEAN & JERK 100 x BURPEE 10 MIN AIRFIT @ EASY PACE
3 x 10 DISLOCATE + 10 x OVERHEAD SQUAT 3 x 5 GOBLET SQUAT + 10 x KETTLEBELL SWING 3 x 5 HANG MUSCLE SNATCH @ 50% 2 x 2 BACK SQUAT @ 90% 3 x 3 SKIN THE CAT 5 ROUNDS: 5 x PULL UP + 3 x MUSCLE UP 10-1 DUMBELL SNATCH TOES TO BAR |
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June 2016
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