FUNCTIONAL FITNESS
In teams of three, alternate rounds to complete 8 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Box Jump
12 Russian Kettlebell Swings
One Partner Works, One Partner Holds Plank, One Partner Rest!!!
STANDARD: 65/45 lb
RX: 95/65 lb
SPORT: 115/85 lb
COMPETITION: 135/115 lb
OLYMPIC LIFTING
A) 2 position Hang power snatch (MT/BK) + OHS; 1+2; every 2 min; building in 4 sets with technique weight
B) Hang Power snatch (BK) + OHS + squat snatch; 1+1+2; every 2:00; build in 6 sets
Then:
Hang Squat snatch + Squat snatch; every 2 min; build to best in 10 min.
C) Sumo DL; tempo 21×1
5-5-3-3-3-3