Today's program for your training
1: 50 sec machine
2: 50 sec shuttle run
3: 6-8 x Burpee high jump
4: 14-16 x DB Snatch (light weight)
60 Hang Power Cleans @30/45 Intermediate: @35/50 RX: @40/60
50 Front Squats
40 Thrusters
30 Shoulders to overhead
60 Box Jump Overs
50 Pull ups /C2B
40 Burpee Box Jumps
30 Snatch
Rest 2 min
6 DB Deadlift @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
4 DB Hang Power Clean
2 DB Devils press
Rest 1 min
6 KB Swings @12/16 Intermediate: @16/24 RX: @20/28
4 Knee raises/knees to elbows/Toes to bar
2 KB Cluster
Rest 1 min
600 Single unders/ 500 Double unders
*While one partner holding the barbell in front rack @30/45 Intermediate: @35/50 RX: @40/60
30 Hang Power Cleans @30/45 Intermediate: @35/50 RX: @40/60
25 Front Squats
20 Thrusters
15 Shoulders to overhead
30 Box Jump Overs
25 Pull ups /C2B
20 Burpee Box Jumps
15 Snatch
Rest 2 min
6 DB Deadlift @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
4 DB Hang Power Clean
2 DB Devils press
Rest 2 min
6 KB Swings @12/16 Intermediate: @16/24 RX: @20/28
4 Knee raises/knees to elbows/Toes to bar
2 KB Cluster
Rest 2 min
300 Single unders/ 250 Double unders
