Kettlebell snatch practice
(BG : DB hang snatch)
12 reps x 3 sets (L=6, R=6)
4 rounds for time of :
12 Kettlebell snatches (BG : DB hang snatch)
24 KB goblet pos. side lunges
36 Toe touch jumping lunges
*22min Time cap
*BG 3R
Strength
Shoulder press
7reps x 3sets
Conditioning
For time
21-18-15-12-9-6-3
Push press 95/135
Bar facing Burpee
AMRAP 24
12 Pentagon hops (L=5, R=5)
12 Star jumps
12 burpees
Max Cal row (while the other partner has a round)
*Team of 3
* P1=1round, P2=rowing, P3=rest
* 1Round (12 Pentagon hops (L=6, R=6) 12 Star jumps 12 burpees)
Skill/Strength
Hang Squat Snatch
3reps x 3sets
Conditioning
10min AMRAP
Ascending Ladder
3-6-9~30-33…..
Hang Squat Snatch 65/95
Pull up
30 work – 30 rest x 4R
Hollow rock / hold
Arch rock / hold
1min rest
1min work – 1min rest x 2R
Max Man makers (AHAP)
1 min- 30sec – 1min – 30sec x 2R(AHAP)
Wall walks – Rest – 1 KB Alt. 1 leg deadlifts – Rest
(BG: Inchworm, 1 KB deadlift)
2min On 2min Off 5R
50 DU
30 Push up
Max DB Thruster 35/50
Skill
KB clean 8 reps x 4 sets (L=4, R=4)
(Keep up the KB weight)
BG : 8 reps alternate 2 hands clean to each side
EMOM 16
1- 8~10 Inchworm push-ups
2- 1 KB Clean + 5 Front squats x2 (L5+R5)
3- 20 KB Side to side swings
4- 40 High knee single unders / 80 single unders
22min AMRAP
60cal Row
60 TTB
60 Jumping Lunge (L=1, R=1)
*Team of 3
2RFT
50 WBS 14/20
40 Burpee
30 Deadlift 135/185
“Welcome to the real bootcamp”
3 Rounds
30sec plank bridge hold
30 Team squats
15 negative strict push-ups
30 Team sit-ups
30sec Chin-up hold
