FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Three sets of:
Turkish Get-Up x 4 reps each arm
Rest 30-45 seconds
Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Rest 30-45 seconds
Jefferson Curl x 5 reps @ 4442
Rest 30-45 seconds
B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of four (4) rounds.