1.12.15

Posted: December 1, 2015 in Uncategorized

Warmup 

  • Directional band warmup foward, overhead, diagonal x20
  • Frog stretch as needed
  • Runners stretch 

Barbell warm up 

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

Strength 

  • EMOTM 1/2 6 sets  2 snatch + hang snatch increasing weight 

Conditioning 

  • 3 rds
  • 10 overhead squat 50/25 60/30
  • 12 pull ups 
  • 14 push ups 
  • 16 see the lights 
  • 400 meter run 

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