Warm up

3 rounds:

5 wall facing squats

5 PVC  pass-through

5 PVC sotts presses

5/arm KB thrusters

Olympic lifting – Snatch

Every 90 sec for 3 rounds

3 Low hang muscle snatches

— Then every 90 sec for 3 rounds

3 Low hang power snatches

— Then every 2 min for 3 rounds

3 Low hang squat snatches

Low hang = below the knee

Build up on weight throughout – Compare to 8/10 (week 1) – focus on mechanics, no fail.

Conditioning

In 8 min:

Run 1,000m (2 laps around the block)

Max reps American KBS 32/24 kg in the remaining time

— Rest 3 min, then

In 8 min:

60 American KBS 32/24 kg

Max distance row in the remaining time

EVF360

Indoor

Part A

Complete as many rounds as possible in 8 mins of:

50 Air Squats

40 double unders

30 Kettlebell Snatches, 24/16 kg

Part B

Every 8 min, for 3 rounds, each round for time:

20 burpees box jump overs

20 handstand pushups

20 alternating KB goblet lunges 24/16 kg

20 KB push presses (10/arm) 24/16kg

Outdoor

Part A

Complete as many rounds as possible in 8 mins of:

50 Air Squats

40 double unders

30 Kettlebell Snatches, 24/16 kg

Part B

Every 8 min, for 3 rounds, each round for time:

20 burpees box step ups

20 pike pushups

20 alternating KB goblet lunges 24/16 kg

20 KB push presses (10/arm) 24/16kg