GENESIS 2.2

A.
Three sets of:
10 Snatch High Pull @ 40% of your 1RM Snatch
2:00 Row for max distance
2:00 Rest

Rest for a total of 5:00 before moving on to ‘B’

Record total distance rowed across all three sets. Aim to beat last weeks total.

B.
Three sets of:
12 Front Rack Reverse Lunges (6L/6R) @ 40% of your 1RM Front Squat
2:00 Row for max distance
2:00 Rest

Rest for a total of 5:00 before moving on to ‘C’

Record total distance rowed across all three sets. Aim to beat last weeks total.

C.
Two sets of:
Turkish Get Up Ladder* (1-2-3-4/each arm) @ moderate weight
Active hang on pull up bar (lats and upper back engaged) 1:00

*Do 1 rep each arm, rest 10 seconds, do 2 reps each arm, rest 20 seconds, do 3 reps each arm, rest 30 seconds, do 4 reps each arm, rest 40 seconds and then move right into the active hang. Rest 2:00 before repeating.

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genesis