28.10.14

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

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

Snatch deadlifts 3×3 up to working sets

Conditioning
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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s