IM60
Weightlifting: Practice the triples hang snatch for 15 minutes. Build up to something challenging.
Workout:
Every 3 minutes x 15 min
15 KB swings 70/53
9 goblet squats 70/53
15 burpees *
*if burpees are a weakness try scaling the reps on the burpees to 8-10 reps.
IM30
Every 3 min x 15 min
12 goblet squats
12 kB swings
12 burpees
IMBuild
Build to a heavy muscle snatch
Build to a heavy 3 front squats + 1 split jerk
IMRecovery
10 right leg swings FBSS
10 left leg swings FBSS
1 min standing hamstring
2 min squat stretch
2 min right side pigeon
2 min left side pigeon
2 min downward dog