Conditioning
Every minute on the minute for 10:00:
- Even: 10 Power Snatch @ >50% of Power Snatch
- Odd: 12/10 Calorie Bike or Row
Rest 5:00
Complete as many rounds as possible in 15:00:
- 10 Kettlebell Swings (53/35)
- 10 Kettlebell Front Rack Step Ups
- 10 Burpees
*For the kettlebell front rack step ups, when you are stepping up with your right leg you will hold the kettlebell in your left hand. When you are standing up with your left leg, you will hold the kettlebell in your right hand.*
Optional Independent Work
2 Sets:
- 10 Snatch Grip Romanian Deadlifts @ 30X0
- 30-60s of Wall Facing Shoulder Taps
- 10 Hammer Curls
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s