Monday 180611 at Patriot

RX/Performance

A.

Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes

 
 
B.

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Level II

A.

Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes


 
 
B.

Three rounds for time of:
400 Meter Run
15 Overhead Squats (95/65 lbs)

Level I/Fitness

A.

Four sets of:
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 25 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds


B.

Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

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