Fitness
4 sets:
1 hand/1 leg shoulder press x 12 each
Strict K2E x 6-8
60 seconds DU practice
12 min AMRAP
15 sand bag clean and press
50 skip rope revolutions (30 DU unbroken)
Sport and Performance
Shoulder press 3-3-2-2-1-1
4 sets of complex,
rest 60 – 90 sec between each set
1 arm KB swing x 5 each
1 arm KB C&J x 5 each
1 arm KB Snatch x 5 each
Treat this as a skill development workout, choose a load you can move efficiently for the entire time
