As a circuit:
*Add two reps each set until failure. Reset back to 2 pushups and repeat again until failure.|
*Add one rep each set until failure. Reset back to 1 and repeat again until failure.
2 minute jump rope
2 minute double-arm heavy kettlebell swings
2 minute air squats
2 minute alternating lunges (kb or without)
2 minute kb press
3x max hollow bodies
Sport level snatch, performed as follows:
1st set: heavy half-snatch. Duration by feel. Multiple hand switches allowed.
Main set: competition weight. If you’ve been following the programming, you might try a higher level since this is the only “working set”. One switch allowed.
3rd set: lighter than competition. This is primarily to work the grip, so you could also do heavy, “lazy”, one-arm swings.
Heavy one-arm jerks – 11 fast reps each arm. Rest 30s between rounds.
3x max pull-ups – hang from bar until failure after last rep of each set.