Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
A.Power Snatch 3RM
B.1 1/4 Front squat, 2 reps on 90s x6
C.1-10 Push-up/Pull-up challenge
* In the Push-up/Pull-up challenge you perform 1 push-up then take 1 breath, 1 pull-up and 1 breath, 2 push-ups, 1 breath, 2 pull-ups, 1 breath. Continue adding 1 rep every round and taking only 1 breath as rest between sets. Continue on until 10 reps of each are completed or you can no longer perform the prescribed work.


SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

April 22, 2024

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200

April 22, 2024

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets


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