Monday 2.4.18 “Test #7”

A.

3 rounds of

Burgener warm up + skill transfer exercise

Row 300m

 

B.

“Test #7”

Fitness

25 min Ladder

60 single unders

10 power snatch 75/55

*add 10/5# each round to the snatch

 

Sport

25 min Ladder

35 DU

7 snatch 95/65

*add 20/10# each round to the snatch

*any style of snatch is ok Power or full

 

HIIT
5 Min AMRAP
10 Cal row
10 burpee
rest 3 min
5 Min AMRAP
10 slam balls
10 medball goblet squats
rest 3 min
5 Min AMRAP
10 Jump squats
10 step back lunges
rest 3 min
5 Min AMRAP
10 Ring rows
10 single leg squats while holding rings
rest 3 min
5 Min AMRAP
Plank