Hydra Movement: Strength is just the beginning!
45 min Cap for S & C
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2A) 3X5 Snatch Grip BTN Push Press – rest 90 sec.
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – while maintaining consistent torso angle, rest 90 sec.
3A) 3X5/3 Strict C2B + ME Kipping C2B Pull-ups – rest 2:00
3B) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 2:00
5 rounds of:
1:00 ME Wall Ball 30/20# (use a 12/11' target if you done have 30/20# balls)
1:00 ME 6" Target Burpees
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.