fitness
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Burpee Broad Jump x 3 reps
Box Step-up x 12 reps, alternating
Followed by…
If working on snatches today, perform two sets of:
“Three-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Followed by…
If working on the Fitness track today perform two sets of:
Kettlebell Side-Bend x 15 reps, right side
Kettlebell Suitcase Deadlift x 5 reps, right side
Kettlebell Side-Bend x 15 reps, left side
Kettlebell Suitcase Deadlift x 15 reps, left side
Then…
A.
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs
20 Kettlebell Swings
400 Meter Run