DEC 17

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STRENGTH

Every 3 min for 15 min (5 sets) complete:

3 Paused Front Squats @23X1*

*Build in weight

**23X1 = 2 seconds down, 3 seconds hold, explosive on the way up, 1 second hold at the top)

 

then…

 

Every 90sec for 12 min (8 sets) complete:

1 Snatch + 1 OHS*

*Build in weight

 

CONDITIONING

In teams of two complete 3 rounds EACH for time of:

Stair Run

Double KB Front Rack Hold (53/35)*

 

*Partner B holds two KB in the front rack position (handles MUST be touching) whilst Partner A runs/sprints for a stair run.  When Partner A returns, partners switch roles.  B runs.  A is on KB hold.

**If KB handles are not touching…5 burpee penalty to be completed by both partners AFTER the workout is over

***If KBs are dropped…10 burpee penalty to be completed by both partners AFTER the workout is over

****Each athlete with run the stair 3 times and hold the KBs 3 times

PPLAdmin

PPLAdmin

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