this circuit for a total of three rounds.
Snatch, 15 reps
Jump, 15 reps
Extension/Glute-ham raise, 15 reps
2/3 body weight.
extension/Glute-ham raise with 20 pound medicine ball.
three rounds in ten minutes.
5 sets of Bench press at 15 reps from the following posture:
Lie back on the Roman Chair or Glute-Ham developer until
you are parallel to the floor.
Run 800 meters.
Be very careful, you may break in two if you attempt too
big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the
5. Start second run immediately after Bench press.
long for 4 rotations of this circuit?
Climb, twice up
25 throws/20 pounds, two feet above reach, FROM DEEP SQUAT
Snatch, catch overhead at full hip extention, not in squat,
15 reps @ 1/2 body weight
Jump, 20 reps 20'' box