11.5.19
A. Warm Up
4 sets NFT
20m Reverse Bear Crawl
4 Single Leg Box Jumps/leg
*land on one leg, start low work your way up as you feel comfortable
10/arm DB Snatch or KB Snatch
*focus on fast hip extension
B. Strength
5-3-1-5 reps @ 21X2 Tempo
*build with each set, second set of 5 should be heavier than first *2 seconds from overhead to shoulder 1 second pause in the dip, explosive push press, 2 second pause overhead
C. Conditioning
4 rounds for time
40m Single Arm KB Rack Carry/arm
*Move slow and steady, should be heavy
1/.8 mile airdyne or 800m/700 row
15 Russian KB Swings
*suggested weight 70/53 for both Rack Carry & KB Swings