PRACTICE double unders for 10 mins (need to improve)
Strength
Find 1RM Muscle Snatch
5-3-1-1-1(f)
40kg-50kg-60kg-65kg-70kg(f)
Find 1RM Power Clean & Push Press
3-2-1-1-1(f)
65kg-75kg-85kg-95kg(video)-100kg(f)
Conditioning
AMRAP for 15 mins:
100m Row
10 KB Swings @24kg
10 Burpees
200m Row
20 KB Swings @24kg
20 Burpees
300m Row
30 KB Swings @24kg
30 Burpees
and so on, continuing to add reps this way each round...
3 rds, 400m row, 33 KB swings
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