October 25, 2021 – Fitness

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.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Banded Palloff Hold x 30 seconds each side

B.
Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings