Rounds NFT – 15:00
5x Broad Jumps – reset each jump
5x Box Jumps – step down reset
10x OH Weighted sit-ups 10/5
10x Russian Twists each way
*Dumbbell Curls – clench at top.
– 10x reverse curls (palm down)
– 10x curls (palm up)
– 10x hammer curls
*Ea way w/ a 3count down @ light load
10x Kettlebell Swings 24/16kg
5x round the world *ea way
5x push press *ea way
A. Snatch Complex
Snatch Complex
Weight @60% of 1RM – 2:00 intervals
5 rounds of
1x Power Snatch
1x Hang Snatch (Squat)
1x High Hang Power Snatch
1x OHS
1x Snatch Balance
1x Heaving Balance
1x Snatch (Squat)Scoring: Not Scored
Time Cap: 10 minutes
B. Alternating Sets: Push Press, Split Jerk
7 sets, for quality, of:
B1. 3 Push Presses @ 65%
3 Push Presses @ 75%
3 Push Presses @ 85%
3 Push Presses @ 95%
5 Push Presses @ 80%
5 Push Presses @ 80%
5 Push Presses @ 80%
Alternating between Push Press and Split Jerk at 1:30 intervals for a total of 14 sets
Push Press percentages of 5RM
P/Press reps should be reset reps not rebound and cue to keep torso as upright as possible
B2. 2 Split JerksSplit Jerk – add 5-10kg total weight to each Push Press set (i.e. 65% then 65%+10kg)
