3.3.15

Posted: March 3, 2015 in Uncategorized

roll out
5 minutes 

 barbell warm up
muscle snatch x3
ohs x3
snatch x3 

 strength

snatch pull + snatch x2
7 sets about 80% of 1rm 

 conditioning 

 4rds 

5 power snatches 50/30                                         8 burpees                                                            then 

800m run                                                               30 ohs 50/30                                                         30 pull ups                                                          100 double unders or 150 singles

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