Happy birthday JR 

Posted: October 27, 2015 in Uncategorized

Warm up 

  • Directional band warm up 
  • Frog stretch and pigeon pose as needed 

Barbell warm up 

  • Muscle snatch x3 
  • Snatch x3 
  • Snatch balance x3 
  • 3 sets 

Strength 

  • 5-7 sets 1 Pwr snatch + snatch balance 

Conditioning

  • 80 DU
  • 10 thrusters 50/30
  • 27 pull ups
  • 10 hang cleans 50/30
  • 27 alternating db snatch 45/30 per arm
  • 10 front rack lunges per leg 50/30
  • 27 burpee box overs 24/20
  • 80 DU

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