23.12.14

Posted: December 23, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm
Muscle snatch/clean x3
Ohs/ FS x3
Snatch/ clean x3

Strength
Work up to max snatch or clean and jerk
Dropsets 7×1 @ 70% of days max

Conditioning
800m run
30 pwr snatches 50/25 +60/35
150 double unders
30 Burpees
100 double unders
30 pwr clean
50 double unders
400m run

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