13.10.15

Posted: October 13, 2015 in Uncategorized

Warm up

  • Directional band pull aparts front, overhead, and diagonal x20 each 
  • Frog stretch and pigeon pose as needed 

Barbell warm up 

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

Strength 

  • Snatch + 2 ohs 
  • 5-7 sets or to DM

Conditioning 

  • 400m run
  • 21-15-9
  • Burpee 
  • Box jump 
  • Wall ball
  • 400 m run 

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