warmup:
jumping jacks x 100
then:
thrusters @ 20# dbx 10
reverse lunges @ 20# dbx 10
slams @ 12# med. ball x 10
x 3
workout:
pullups x 5
jumping goblet squats @ 35# db x 5
hindu pushups x 5
x 15:00, for # of rounds
shoulder snatch L+R @ 93# sandbag x 10
single-arm snatch L/R @ 53# kb x 5/15
x 3, for time
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The pullup/jump goblet/pushup superset made for a near perfect explosive power circuit. I try not to kip on my pullups, and I find keeping the shoulder "active" helps prevent joint issues. Sandbag snatch + KB snatch = snatch death, I got the superset done in about 6:30.
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