4.8.15

Posted: August 4, 2015 in Uncategorized

warm up 

  • Band pull aparts x20 
  • Over head band pull aparts x20
  • Diagonal pull aparts x20
  • Frog stretch and pigeon pose as needed 

Barbell warm up

  • Muscle snatch x3
  • Snatch x3
  • Ohs x3
  • 3 sets 

Strength 

  • Snatch + hang snatch every 90s for 7 sets. Increase weights per set 

Conditioning

  • Amrap 15 min
  • 12 push ups
  • 8 pull ups
  • 4 pwr snatches 50/30 +60/35

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