28.4.15

Posted: April 28, 2015 in Uncategorized

warm up
10 min double under practice or max double under attempts 

barbell warm up 
muscle snatch x3 
OHS  x3 
snatch x3

strength 
snatch pull + snatch x2 up to DM
dropsets 5 sets @75% of DM 

conditioning
7 min amrap 
3-6-9-12 add 3 per set 
snatch 50/30
box jumps
see the lights 20/10

then 
50-40-30-20-10
double unders 
sit ups 

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