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 round

Prisoner Squats

7 reps

Rest

10 seconds

Kettlebell Swings

7 reps

Rest

10 seconds

Left Kettlebell Snatch

7 reps

Rest

10 seconds

Right Kettlebell Snatch

7 reps

Rest

10 seconds

Churn the Pot on Ball

20 seconds

Rest

1 min 15 secs

Set 2: 1 round

Prisoner Squats

9 reps

Rest

10 seconds

Kettlebell Swings

9 reps

Rest

10 seconds

Left Kettlebell Snatch

9 reps

Rest

10 seconds

Right Kettlebell Snatch

9 reps

Rest

10 seconds

Churn the Pot on Ball

40 seconds

Rest

1 min 30 secs

Set 3: 1 round

Prisoner Squats

8 reps

Rest

10 seconds

Kettlebell Swings

8 reps

Rest

10 seconds

Left Kettlebell Snatch

8 reps

Rest

10 seconds

Right Kettlebell Snatch

8 reps

Rest

10 seconds

Churn the Pot on Ball

30 seconds

Rest

1 min 15 secs

Set 4: 1 round

Farmer's Walk

40 seconds

Rest

10 seconds

Farmer's Walk

40 seconds

Rest

10 seconds

Farmer's Walk

30 seconds

Rest

10 seconds

Farmer's Walk

30 seconds

Rest

10 seconds

Farmer's Walk

30 seconds

Rest

10 seconds

Farmer's Walk

30 seconds

Rest

1 min 30 secs

Set 5: 2 rounds

Mini Scorpion Elbow Plank

20 seconds

Rest

10 seconds

Dead Bug Holds

40 seconds

Rest

20 seconds

Floor Bridge

30 seconds

Rest

15 seconds

Prisoner Squats

20 seconds

Prisoner Squat Hold

10 seconds

Rest

35 seconds

Set 6: 1 round

Basic Move

1 min 30 secs

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