2:00 Sprint starts*
2:00 KB complex** (Swing clean, 1-arm swing, snatch= 1)
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Hollow rock/ hold
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.
**Our KB complex should focus on seamless transitions between the three movements, and comprehension of the varied amount of hip drive needed to perform each.
Ex. A swing clean takes significantly less drive to perform than a 1-arm swing, which takes less drive than the snatch. Specific technique and technicality will yield strong, sustainable results throughout the 2-minute sets.
And then, go HERE. “We’ve got the guts, but the guts need fuel…”