1. bs: 75%x3 reps x 10 sets.
2. fs: 75%x3 x 3 sets.
3. sit ups. 50 weighted sit ups
4. 25 chin ups
Warm Up: Row 500m, then Burgener Warm up with skill transfer exercises (Snatch Grip), then junk yard dog.
Strength: Work up to 1 RM snatch, then back it down to 70% and perform a double every 60 seconds for 12 minutes.
W.O.D.: 6 Rounds of the following...
Max meters on the rower for 60 seconds
Max KB swings for 60 seconds (32kg/24kg)
*Note: If you get to 15 KB swings before the 60 seconds is up, stop and rest the remainder of the time. This is one of the most brutal workouts I have done, so do not substitute a lighter KB, and note that there is no transition time between exercises, so treat it similar to fight gone bad when it comes to strategy. It is only 12 minutes so make it happen!!!
Durability: Stretch, myofascial release, ice bath.