Mon June 16 "IV"

Move

1) Hang Power Snatch: 5 x 3

2) AMRAP 20
200m Run Or 12/10 Cal Bike
8 Kettlebell Swings
8 Box Step Ups (SIngle Dumbbell)
Rest 1 Minute

Train

1) Hang Power Snatch: Build to Heavy Set of 3

2) IV

3 Rounds For Time (23 Min Cap)
400m Run
21 Kettlebell Swings(70/53)
12 Burpee Box Jumps (30”/24”)
*Rest 4 Minutes Between Rounds

Stimulus

1) You will be building to a heavy set of 3 hang power snatches. Each set should be unbroken and the bar should not be dropped between rest. Focus on punching out aggressively during each lockout. The hang position can be started anywhere from above the knee.

2) You should be able to complete one round in roughly 4:00 or less. The run should be kept at a pace that allows you to move right into an unbroken set of kettlebell swings. Kettlebell swing should finish with arms extended directly overhead. You will finish the round with burpee box jumps, not jump overs, so you will extend and lock out legs at the top of each rep. Keep in mind that you have a large rest in between each round, so earn that rest.

Extra Credit

3 Sets:
50’ Sled Push
50’ Dumbbell March
50’ Sled Push
50’ Double Dumbbell Front Rack Walking Lunge