Posted: May 26, 2015 in Uncategorized

warm up 
50 jumping jacks 
20 arm circles fwd/ bkwd 
20 mountain climbers per leg
frog stretch as needed 

barbell warmup
3 muscle snatches 
3 snatches 
3 ohs 
3 sets 

EMOTM 12 min 
2 snatches starting around 60% increase weights as needed EMOTM till 8th min last 4 min at heviest weight and at every 2 min 

15 ohs 60/35 +70/40
30 toe to bars 
400 m run 
10 ohs 
20 chest to bar pull ups
200 m run
5 ohs 
15 burpee box jumps

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