Posted: December 22, 2015 in Uncategorized

Warm up 

  • 100 jumping jacks 
  • 30 push ups 
  • 30 sit ups 

Barbell warm up 

  • Muscle snatch x3 
  • Ohs x3 
  • Snatch x3 

Strength 

  • Snatch max then dropsets 60% 6×1 

Conditioning

  • 2 snatches 60/30  70/40
  • 4 overhead squats 
  • 6 wall balls 
  • 8 pup ups 
  • 10 box jumps 
  • 5 rds

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