10.11.15

Posted: November 10, 2015 in Uncategorized

Warm up 

  • Directional band pull aparts fwd, oh, diagonal x20 each 
  • Frog stretch as needed 
  • Runners stretch as needed 

Barbell warm up

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

Strength 

  • Snatch pull + hang snatch + snatch balance 5-7 sets 

Conditioning 

  • 35 double unders 
  • 40 wall balls 
  • 35 double unders 
  • 30 Burpees 
  • 35 double unders 
  • 20 ohs 50/30 +60/35
  • 35 double unders 
  • 10 Pwr snatches 

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