Warm-up: Joint Mobility/Dynamic
Perform as Many Rounds of the Ladder as Possible
One Round consists of the following performed Unbroken:
12 Single Arm Swings Right
9 Snatches Right
6 Jerks Right
12 Single Arm Swings Left
9 Snatches Left
6 Jerks Left
Run 200 Meters
*Choose a starting weight for your first round, then jump up to a Heavier bell each new round. Have the goal of getting to a heavy 5th round and see where it’ll take you.
35, 40, 44, 53, 62, ???
53, 62, 70, 80, 88, ???
*If you fail to complete a Round Unbroken the workout comes to an end, this is for load and time, record both
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)