Today's workout can be broken down into 2 separate segments. Strength-Power and Ballistic-Cardio.Perform the Strength exercises first for the number of reps and sets listed above. Low reps = heavy weight. This might take you 30 minutes to complete. When going heavy for strength take your time and stay focused.
The second segment will go much faster. If you have a partner 2 Hand Swings can be done "You go, I go" style. 10 reps at a time for a total of 10 rounds or 100 Swings each. High Pulls and Snatches are Ladders up from 1 to 5 for two rounds. Example: 1 High Pull right, 1 High Pull left, 2 High Pulls right, 2 High Pulls left and so on up to 5 each side then your partner goes. Same for Snatches. This will give you 60 quality reps of each High Pulls and Snatches when done.
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