Duration: 45 minutes
Class Type: Partial Video
Class 12 of 24; repeat classes in groups of x4 before continuing with this program.
We are going to work our coordination with some hand to hand swings today. Grab your chalk and stay focused on that bell.
Equipment Recommendations: light-medium bell.
8 minute running clock
1. x12 goblet cleans
2. x12 total marches in goblet hold
3. x5 half kneeling windmill L
4. x5 half kneeling windmill R
Set 1: x3 rounds total, resting one minute between rounds. *This should feel about 70% of your maximum effort, rest 1 minute between sides, sets and the next movement. Rest 3-5 minutes between rounds.
1. 3x Turkish Get Up, Right
2. 3x Turkish Get Up, Left
Set 2: work 30 rest 30
10 hand to hand swings
Set 3: (2.3.5)x2 down to top reset snatch, eccentric slow back to the rack, reverse clean to start position. Start with non-dominant hand the first series and dominant hand the second series. Rest 1-3 minutes in between sides and series.