Posted: April 19, 2016 in Uncategorized

WARM UP 

  • Runners stretch x 30
  • 10 hang snatch 
  • 10 oh squat 
  • 50 jump rope 
  •     3 rounds
  • 5 push ups 
  • 10 squats 
  • 15 sit ups. 
  •      3 rounds 

STRENGTH 

  • Every 90 sec for 6 sets 
  • Snatch x 1 
  • Hang snatch x 1
  • Chest to bar pull ups x 5

CONDITIONING 

  • 18 min AMRAP:
  • 9 T2b
  • 12 box jumps
  • 15 wall balls
  • 18 double unders

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