DB Bent over Row
After each round 400m Run
DB/KB Bent over Row
After each round 400m Run or Jumping jacks: 50-40-30-20-10.
General warm-up first:
3 rounds of
10 KB/DB Swings (Overhead if safe)
Then 3 rounds to decide on the weight and tactics:
6-10 DB/KB Snatches
6-10 DB/KB Bent over Rows
If snatches is to difficult with the weight you have, make clean and jerks instead.
Set your timer: 3.2.1..GO!!
Workout explanation, movement standards and options: