Taking over Newport , RI

PART I:  STRENGTH

A1.  60” Weighted Plank Hold
A2.  20 Banded Hamstring Curls
A3.  10 Dual Kettlebell Squats @ 31X1


PART II:  CONDITIONING

Every 4 Minutes For 5 Rounds
10/8 Cal Sprint On Rower
6 Devils Press 50/35
20 Air Squats
6 Dumbbell Burpees 50/35*

*No Jump on the Burpee
** Sprint Each Set AFAP


OR


OLYMPIC WORKOUT

PART I: “POSITIONING”

Ten Minutes to Build to a Heavy of the Day:
1 Segmented Snatch Deadlift* + 1 Slow Snatch High Pull**

*Segment at Mid Shin, Knees, Hips
**Exaggerate the length of the first pull.


PART II:  “MOVEMENT”

Ten Minutes to Build to a Heavy of the Day
1 Muscle Snatch*** + 1 Snatch Balance

***Stay tall, don’t lean back


PART III:  “TECHNIQUE”

Every 90” For Twelve Minutes
1 Halting Snatch Pull**** + 1 Snatch

****Halt 1” of the floor