1a. 2 kb snatch 4-6x6-8
1b. power pushups 4-6x6-8
2. Zercher squat 5x3-5
3a. 2 kb clean and press 3x8-10
3b. pull ups 3 x submax
4. abs (rollouts, fallouts, leg raises, standing band crunches, GHB situps, dry humping, planks, etc.)
-rest 5 minutes, then...
-this is not for time, because renegade rows are a stability exercise, like get ups, therefore you do not rush them, you embrace the positions, like a flowering duck
double pushup burpees x 15
alternating prone rows x 10/10
double pushup burpees x 15
alternating prone rows x 10/10
double pushup burpees x 15
alternating prone rows x 10/10
***double pushup burpees = do 2 pushups at bottom of burpee, simple stuff
***alternating prone rows = hold a plank on a pair of bells, spread feet slightly, the more narrow the foot stance, the harder the exercise, brace the gut and squeeze the bells into the lower ribs like drawing a gun from your holster, pull your elbow to the sky, squeeze the top position with minimal trunk rotation, alternate sides for required reps, enjoy you silly sombitches
1b. power pushups 4-6x6-8
2. Zercher squat 5x3-5
3a. 2 kb clean and press 3x8-10
3b. pull ups 3 x submax
4. abs (rollouts, fallouts, leg raises, standing band crunches, GHB situps, dry humping, planks, etc.)
-rest 5 minutes, then...
-this is not for time, because renegade rows are a stability exercise, like get ups, therefore you do not rush them, you embrace the positions, like a flowering duck
double pushup burpees x 15
alternating prone rows x 10/10
double pushup burpees x 15
alternating prone rows x 10/10
double pushup burpees x 15
alternating prone rows x 10/10
***double pushup burpees = do 2 pushups at bottom of burpee, simple stuff
***alternating prone rows = hold a plank on a pair of bells, spread feet slightly, the more narrow the foot stance, the harder the exercise, brace the gut and squeeze the bells into the lower ribs like drawing a gun from your holster, pull your elbow to the sky, squeeze the top position with minimal trunk rotation, alternate sides for required reps, enjoy you silly sombitches