A. Speed jump squat w/empty barbell, 10 x 2; begin a set every :60
B. Hang power snatch from blocks, 3-2-1-3-2-1-3-2-1 speed over load; rest as needed
+
6 sets @ 80% aerobic – easily sustainable:
15m yoke carry
8 elevator KB goblet squats
2:00 rest
1 lap around rig Farmer’s walk, 100/hand
15 Russian kettlebell swings, 79
2:00 rest
+
walk out to tracks & back
A. Speed jump squat w/empty barbell, 10 x 2; begin a set every :60
B. Hang power snatch from blocks, 3-2-1-3-2-1-3-2-1 speed over load; rest as needed
+
6 sets @ 80% aerobic – easily sustainable:
15m yoke carry
8 elevator KB goblet squats
2:00 rest
1 lap around rig Farmer’s walk, 100/hand
15 Russian kettlebell swings, 79
2:00 rest
+
walk out to tracks & back