In 12 minutes, build to a heavy set for the day:
Halting snatch deadlift @below the knee, above the knee, pockets
Below the knee snatch pull
Below the knee snatch
AMRAP in 14 minutes:
200m run
12 toes to bar
12 step-down box jumps
In 12 minutes, build to a heavy set for the day:
Halting snatch deadlift @below the knee, above the knee, pockets
Below the knee snatch pull
Below the knee snatch
AMRAP in 14 minutes:
200m run
12 toes to bar
12 step-down box jumps
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy
Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories
A Kilo website. All rights reserved.