11.12.12 Power Endurance

Workout
5 minute easy row, ride run, jump rope
Then:
Keep a KB moving for 10 minutes doing the following:
8x (4 each) Figure 8’s +
8x Snatch (L) +
8x Snatch (R) +
8x Goblet Squat
8x ATW (L) +
8x ATW (R) +
Then:
Kettlebell Bear Complex:
4x Hang Clean +
4x Front Squat +
4x Push Press/Jerk +
30s Rack Hold (if using KB) +
1x Ring Pull-up +
30s Rest
Increase number of pull-ups until 8 reps
Rest 5 minutes
Then:
20x Split Jumps +
30m Bear Crawl 
5 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
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Photos
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