1a) Press, 3x5 (establish 5RM)
1b) Pullups, 6x2-3 reps (I'll let you know what band you're using)
Aerobic Capacity
For time:
21 KB Snatch, 16/12kg
42 Air Squats
63 Double Unders
15 KB Snatch, 16/12kg
30 Air Squats
45 Double Unders
9 KB Snatch, 16/12kg
18 Air Squats
27 Double Unders
The reps to accomplish for the KB snatch are a total number, not per arm. Switch arms at your own discretion. Single unders will be substituted for double unders where necessary in a 3:1 ratio.
You really need to practice these.
No comments:
Post a Comment