Fitness:
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Reverse snow angels x 20 reps
Rest 60 seconds
V-ups or Sit-ups x 20 reps
Rest 60 seconds
Every 2 minutes for 20 minutes
(10 sets)
1 Power snatch + 1 Hang squat snatch OR
1 Power clean + 1 Hang squat clean
Fitness:
21,18,15,12,9
Kettlebell Swings
Wallballs
Box Jumps
Performance:
21,18,15,12,9
Kettlebell Swings (53/35) (Rx+ 70/53)
Wallballs (20/14)
Box Jumps (24/20)