Lisa Lischka, Sedalia, Colorado.
A Three sets of:
5/3 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 2 minutes
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
C.
Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.
D.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups
