Designed by Mike Lucas, RKC

Warm Up- Bosu Abs (Weightless Russian Twists, V-Ups, Snap Ups, Bosu Planks, Oblique Crunches Left and Right Side) 20 x 7

Circuit

Swings 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest (10 seconds rest between each set of swings)

Clean & Press 8 reps (3 times before rows)
Right Arm Row 8 reps Right (3 times)
Left Arm Row 8 reps Left (3 times) {After right and left go to front squat}
Front Squat 10 reps Right Alternate Swing into 10 Reps Left (3 times before next drill OHL- LL -FS)
2 KB Overhead Lockout with Leg Lever & floor sweeper combo 10 X 10 (3 times)

Snatches 10 right 10 Left 10 seconds 10 right 10 left 10 seconds 10 right 10 left 10 seconds 10 right 10 left 10 seconds 10 right 10 left 10 seconds
(If student is new or can perform snatches with good form – Right Arm or Left Arm Swing.

Stretch

Circuit is designed for rep counts. It’s a tough one! Enjoy!
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