Masters

4 sets at 80-90%

– 400 m run

– 20 Russian KB swings (53/35)

– 15 goblet squats

– 10 KB push press (5/side)

– 400 m row

R3-4M

*May use another KB or DB if squats or push presses are too heavy

 

Regular

4 sets at 80-90%

– 400 m run

– 20 Russian KB swings (53/35)

– 15 goblet squats

– 10 KB push press (5/side)

– 400 m row

R3-4M

*May use another KB or DB if squats or push presses are too heavy

 

Level 2

A) Every 90 sec x 15 min (10 sets building)

– squat snatch w/ 2 sec pause at knee

+

5 rounds for time

– 5 power snatch (135/95)

– 7 HSPU

– 10 alt. pistols

*Use pistol progressions as needed