Here's one I designed today and inflicted it on the class. It needs a name

1) Snatch+Windmill+TGU switch at top 3 mins -take your time & stay focused!

2) Swings 2h, 1h, 1h h2h 2min

3)½ kneeling press 5/4/3/2/1 2 min - 1 knee up one down press with arm on the same side as down knee. Go light work the abs. The feet and knees should be as close to inline as possible. The back foot should have the ball of the foot down not the top.

4)Standing row-->hang clean-->press 5/4/3/2/1 2min

5)Pushups 30sec

6) Squats racked 30s, sumo - 30s, racked 30s, sumo 30s - 2m total

7) Snatch 3mins - try for 1:30 ea arm

8) Pushups 30s

9)1 leg dl 5/4/3/2/1 2min same side, to make it harder stand on one leg and use the opposite arm

10) Slingshot/fig 8 w hold 30sec ea 2min

11 )Swing/flip/squat 2min

Its 31 mins as written. The swing/flip/squat is a fun little finisher.

If it isnt difficult enough change the pushups to squat thrusts or full burpees. YOu could also make a bous round of 4 mins of jerks 2 mins per side.

5/4/3/2/1 is a descending ladder. Do 5 reps on one side, then 5 on the other. 4 on the 1st side, 4 on the other etc until you've done 1 on each side. If you complete the ladder before time is up start over. How much time is left determines where to start. 1 min left start at 5, 45 sec left starrt at 4, 30 secs left start at 3. If you get through it twice or close to twice you didnt go heavy enough.

Enjoy & post comments and suggestions for a name

Dave

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