Posted: October 28, 2014 in Uncategorized

Warm up
400 jog

Arm circles x30
Mountain climbers x20 1 sec hold
Iron cross x20

Barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3

3 point snatch; snatch from hip, snatch below knee, snatch from ground up to DM

Snatch deadlifts 3×3 up to working sets

5 rds
10 Db snatch 45/20 (5 per arm)
10 burpees
10 pull ups
10 box jumps

Cool down
5 min choice of cardio; rower, airdyne, jog

And mobility work

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