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

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)

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)

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

“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

Conditioning

10Rounds For time;

3 Wall climb

7 Pull up

9 Burpee

15 RKBS (AHeavyAP)

*timecap 25min

Strength

DB Z-press 10reps x 4sets

Conditioning

15min AMRAP

5 Plate Deck squat

7 Plate Thruster

9 Plate Push jack

Conditioning

40 – 20 x 2, 45 – 15, 50 – 10

Row for Cal

Band Tiger crawl & KB DL

Plank Walk & Shoulder touch

WBS

Donkey kick

Strength

10 DB OH Triceps Extension + 10 BB curls x 3sets

Conditioning

15min AMRAP

10 Push up

20 Alt DB Hammer curl (L=1, R=1)

30 V-up

Strength
BB Romanian Deadlift 12reps x 4sets

Conditioning
4Rounds
1min DB R.DL
1min Single leg bench side jump (L=1, R=1, As High As Possible)
30sec 3M Side Step (AQuikAP)