Posted: September 29, 2015 in Uncategorized

Warm up 

  • Banded directional pull aparts. Foward, overhead, diagonals x20 each 
  • Frog stretch as needed 

Barbell warm up 

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

Strength 

  • Snatch deadlift + hang snatch + ohs 5 sets up to DM. 

Conditioning 

  • 800m run 
  • 25 pwr snatches 50/25 +55/30
  • 40 Burpees
  • 40 wall balls 
  • 25 ohs 
  • 400 m run 

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