I want 5 minutes of rolling warm up today. Start with the beginner progressions and end with rolls into straddle up into cartwheels. Also spend 5 minutes working on KB Snatch.
A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day). x 5 x 5 sets
Intermediate: Bar Dips x 3-5 x 5 sets
Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets
A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets
B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes
PM.
15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs
Rest 6 min
5 sets
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