Miriam getting it on those snatches last week!
Conditioning: Interval Work
2 intervals of any of the pick your poison movements (ski, run, bike, row). You will be doing 1/2 splits and 1/2 the pace minus 15 seconds with 3 min rest between.... ie. my 2k ski was 9:40, my goal would be
1k ski at completed at 4:35 (1/2 of 9:40 is 4:50 minus 15 sec = 4:35)
3 Min Rest
Another 1k ski at 4:35
This is all about pacing and controlling your breathing.
"Hell's Bells"
9 Min AMRAP
15 Abmat Situps
30 ft KB Goblet Walking Lunge, 15ft down and back (53/35)
15 Single Arm Hang KB Snatches, Alternate arms each round (53/35)
FrameWork: Situps the same, Scale weight on KB to (44/26)
LeanFit: 10 Abmat Situps, 10 (20/12)" Box Step-Ups with DB (30/20), 20 Single arm DB shoulder to Overhead (30/20), you may alternate arms for S2OH however you see fit but try to keep total reps even.
