Build up in load across the 3 sets of 3, towards a heavy set of 3 for the day. First week of 3's so look to push towards a weight 5% heavier than last week's 5RM.
(17 Minute Time Cap) *Time caps are all generous and workouts should take much less time*
L1- A weight that allows for sets of 7 or more on the power snatches.
12 PVC pipe ab-mat situps
:30 hollow hold
10 knee lifts in side plank each side
12 Minute Steady:
10 DB RDL's
10 Db Reverse Lunges
:30 Parallel squat hold with DB's in front rack
11 Minutes in partners:
Partner 1: Sprint 7 Bike cals
Partner 2: Holds plank position