Chest & KB Workout

Workout #1

Mobility Warm Up

DB Bent Over Rear Delt Raise
5lbs x 12
2x8lbsx12

Double KB Floor Press
8kg x 12
10kg x 10
12kg x 8

3' KB One Arm Half Snatch x 2 (2 min rest)
10kg - switch every 30"

3' Heavy KB One Arm Swing
15kg - switch every 30"

One KB Clean & Press
18lbs x 10@each
2x20lbs x 10@each

Workout #2

KB Interval Circuit (45" on / 20" off x 3)
1 arm KB swing & half snatch combo (L)
1 arm KB swing & half snatch combo (R)
KB High Pull
1/2 TGU to half bridge (L)
1/2 TGU to half bridge (R)
Figure of 8
KB Renegade Row to Bent Over Row

Used 10kg on all except 1/2 TGU