W/U Joint Mobility 5 Mins
Swing Ladders 15 Reps 10 kg, 12 kg, 14 kg, 16 kg,18 kg, 20 kg, 22 kg, 24 kg
2 Minute sets of the following:
Snatches 1 min left/ 1 min right Swing/ Catch/Squat Doubles: swinging side rows superset with highpulls and swings Squat Sequence
COMPOUNDS
5 SWINGS/5 HIGHPULLS/5 CLEANS/ 5 PRESSES/ 5 SQUATS/ 5 SNATCHES LEFT
5 SWINGS/5 HIGHPULLS/5 CLEANS/ 5 PRESSES/ 5 SQUATS/ 5 SNATCHES RIGHT
Round 2 (make It harder increase your weight)
7 SWINGS/HIGHPULLS/7 CLEANS/ 7 PRESSES/ 7 SQUATS/ 7 SNATCHES LEFT
7 SWINGS/HIGHPULLS/7 CLEANS/ 7 PRESSES/ 7 SQUATS/ 7 SNATCHES RIGHT
If you are short on time and energy, find a new re-energized you with Kettlebells. Take them anywhere, do them anywhere, full body metabolic conditioning.
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