7.4.15

Posted: April 7, 2015 in Uncategorized

Warm up
100 jumping jackes 
20 mountain climbers 
rocking frog stretch as needed

barbrell warm up 
muscle snatch x3
ohs x3
snatch x3 

strength
pwr snatch x2 @ 65% of best snatch 
5×2 work on speed and technique 

conditioning 
15 min amrap 
3 power snatches 50/30 rx+ 60/35
6 burpees 
9 box jumps

Every rd completed add three reps to each movement 
next rd 6,9,12 to 9,12,15, etc

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