16.12.24

Posted: December 16, 2014 in Uncategorized

Warm up
50 jumping jacks
30 arm circles fed/bkw
Frog stretch as needed
Pole squat as needed

Barbell warm up
Muscle snatch x3
Ohs x3
Pwr snatch x3
3 sets

Strength
Power snatch up to DM
Dropsets @70% 6×2 of DM

Conditioning
18 ground to overhead 50/35
16 Burpees
30 double unders
5rds
30 sec rest between rds

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