Posted: March 8, 2016 in Uncategorized

WARM UP 

  • Roll out 5 min 
  • 10 squat 
  • 10 push up 
  •     3 rounds 

ENDURANCE 15 min 

  • Row 500m 
  • 100 jump rope
  • 20 sit ups 

STRENGTH 15 min 

  • Snatch complex EMOM 10 min 
  • Snatch pull
  • Hang snatch x 2
  • OHS

CONDITIONING 

  • 2 min power snatch 60/35
  • 1 min bar facing Burpee 
  • 1 min rest 
  •   5 rounds 

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