Today's program for your training
5 x Shoulder extension crab position
4 x Walkout with hip stretch
6 x Jumping Squats
10 sec. Dead Hang
6 Cal Row
5-10-15-20…. Sync. Double KB Cleans @2x8/12 Intermediate: @2x12/20 RX: @2x16/24
20 meter KB farmer hold Walking lunges / KB Front rack hold
5-10-15-20…. Sync. KB Swings @8/12 Intermediate: @12/20 RX: @16/24
20 meter KB farmer hold Walking lunges / KB Front rack hold
*Share lunges as you like. One partner is doing lunges while the other holds KB’s in front rack.
Rest 3 min
20 DB Thrusters @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
30 Ring rows/Pull ups/Chest to bar
40 DB Hang Snatch
30 Burpees to target
Rest 3 min
16 Sync. KB Clean & Jerk @8/12 Intermediate: @12/20 RX: @16/24
12 Shuttle run
8 Wall walks
*Share Shuttle runs and wall walks
Rest 3 min
20-30-40-50…. Cal Row (Share)
75 Single Unders/50 Double Unders (Both)
5-10-15-20…. Double KB Cleans @2x8/12 Intermediate: @2x12/20 RX: @2x16/24
20 meter KB farmer hold Walking lunges
5-10-15-20…. KB Swings @8/12 Intermediate: @12/20 RX: @16/24
20 meter KB farmer hold Walking lunges
Rest 3 min
10 DB Thrusters @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
15 Ring rows/Pull ups/Chest to bar
20 DB Hang Snatch
15 Burpees to target
Rest 3 min
16 KB Clean & Jerk @8/12 Intermediate: @12/20 RX: @16/24
6 Shuttle run
4 Wall walks
Rest 3 min
10-15-20-25…. Cal Row
75 Single Unders/50 Double Unders
