3 sets as warm-up:
:20 hollow rock
10 Russian kettlebell swings
5 DB goblet squats, 10X1
A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :60
+
4 sets:
:30 hand-release push-ups
:30 alternating DB snatches
:60 rest
+
4 sets:
:15 L-arm DB hang clean & jerk
:15 R-arm DB hang clean & jerk
:30 calories – your choice
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
All squats at 175
Used 40 lb dB and ski erg for cals.
Jumped in on the sports track workout- used 85 lbs for 25 snatches and got 15 ctb. 125 for the cleans and finished at about 3:15 and got 10 ctbs. More wanted to do all the cleans and snatches hehe