Power Endurance

KB Complex warm up:
10 reps per movement, use warm up weight
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU (5/side)

Rest 3:00, Then
Work up to Snatch Hi Pull @ 80% 1RM

Then
5x Snatch Hi Pull @ 115# + 90 sec Row Go Hard + 2:00 rest
3 rounds

Then
5x Front Squat @ 135# + 90 sec run + 2:00 rest
3 rounds

Then
5 Rounds of 5x Renegade Man Makers 2 @ 20# DB

Cool Down
Recovery Endurance later, 30min

Athlete: Carolyn