Every 1 min for 9 mins: Squat Snatch
1 Squat Snatch, 75% 1RM
75% straight across
3 rounds, 1 min per station, for max reps of:
Row Calorie
– Rest 30 secs
Kettlebell Swing, 53/35 lbs
– Rest 30 secs
Dumbbell Renegade Row, 50/35 lbs
– Rest 30 secs
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
1 min stations with :30 of rest between each station
If short on equipment athletes may start at different stations
Dumbbell Renegade Row
(1 rep = push-up, row left, push-up, row right)
MODIFICATIONS
KETTLEBELL SWINGS
-Reduce Load
-Single Dumbbell Swing
-Russian Swing
-Glute Bridge
DUMBBELL RENEGADE ROWS
-Reduce Load
-Push Up on Knees
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