Start your session with some dynamic stretching. Get moving and get ready to make some gains. The first part was the Snatch Protocol. Power Snatch: 5-5-5; Snatch: 3-3-3; Snatch Balance: 1-1-1. Use weights on the movements of 60%, 70%, 80%, 85% and 90% 1RM. Finish with a MET-CON of Frog Fitness Protocol. Frog 10 superman's, 10 leapers-10 core killers-10 mojo's. Then jog or run to the Tire Flip station (approx 150 feet), flip tire 10X. Repeat cycle As Many Rounds As Possible (AMRAP) in 20 minutes. First time, do it in PT attire. You can work up to SCBA and eventually, mask and either on air or with FIT adapter.
Substitution for the FROG - Do instead of 10-10-10-10 Frog (if you have not got one yet) and do:
10-Over head presses (barbell), 10-Over head squats (barbell), 10-Ab wheel (or barbell rollouts), and 10-burpees. You can add this into the Tire Flip for the AMRAP 20 minutes.
ENJOY :)
This blog may not support loading this video in a timely manner. If that happens, you can visit this video and others here: http://instidy.com/erhfrog.
http://instidy.com/erhfrog
