A. Snatch, Jerk, Front Squat.  Work up in singles to a heavy lift for each one.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good.

B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5 reps on the minute for as long as you can pass the talk test (full sentence right before the next round).

Make sure you make some time, whole workout will probably be about an hour.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s