SnatchPotWalk

Farmers, try different loads (e.g. left 20, right 24): [1] 2 kb's, regular [2] 2 kb's, regular [3] Rack + regular (L/R) [4] Rack + regular (R/L) [5] Overhead + rack (L/R) [6] Overhead + rack (R/L) (Efficiency-purposes reg. [3]>[6] : use pre-rest to rack/'overhead' beforehand) Dead bug holds -> extend limbs contralateral

Exercises

Set 1: 1 ronde

Prisoner Squats

7 herhalingen

Rest

10 seconden

Kettlebell Swings

7 herhalingen

Rest

10 seconden

Left Kettlebell Snatch

7 herhalingen

Rest

10 seconden

Right Kettlebell Snatch

7 herhalingen

Rest

10 seconden

Churn the Pot on Ball

20 seconden

Rest

1 min 15 sec

Set 2: 1 ronde

Prisoner Squats

9 herhalingen

Rest

10 seconden

Kettlebell Swings

9 herhalingen

Rest

10 seconden

Left Kettlebell Snatch

9 herhalingen

Rest

10 seconden

Right Kettlebell Snatch

9 herhalingen

Rest

10 seconden

Churn the Pot on Ball

40 seconden

Rest

1 min 30 sec

Set 3: 1 ronde

Prisoner Squats

8 herhalingen

Rest

10 seconden

Kettlebell Swings

8 herhalingen

Rest

10 seconden

Left Kettlebell Snatch

8 herhalingen

Rest

10 seconden

Right Kettlebell Snatch

8 herhalingen

Rest

10 seconden

Churn the Pot on Ball

30 seconden

Rest

1 min 15 sec

Set 4: 1 ronde

Farmer's Walk

40 seconden

Rest

10 seconden

Farmer's Walk

40 seconden

Rest

10 seconden

Farmer's Walk

30 seconden

Rest

10 seconden

Farmer's Walk

30 seconden

Rest

10 seconden

Farmer's Walk

30 seconden

Rest

10 seconden

Farmer's Walk

30 seconden

Rest

1 min 30 sec

Set 5: 2 rondes

Mini Scorpion Elbow Plank

20 seconden

Rest

10 seconden

Dead Bug Holds

40 seconden

Rest

20 seconden

Floor Bridge

30 seconden

Rest

15 seconden

Prisoner Squats

20 seconden

Prisoner Squat Hold

10 seconden

Rest

35 seconden

Set 6: 1 ronde

Basic Move

1 min 30 sec

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Complete Strength 116

19 min 32 sec, Intens

Kb Circuit

6 min 25 sec,

KB Snatch

4 min 40 sec,

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