09.08.2017

Warm-up:

Run 400m, then 2 rounds:
(With empty barbell)
5 power snatch
5 drop snatch
5 OHS
5 Squat Snatch

Mobility:

1. Couch stretch 2:00/
2. KB windmill 2x 12 each side

Strength/Weightlifting:

<15:00-20:00 >
Work up to a heavy set of 3 Squat Snatch Touch & GO.
(OPT: power snatch)

Conditioning:

Intervals; (30sec work: 30 sec rest)

2 Rounds:

Station 1
3:00 max Rope climbs (legless if possible)
rest 30sec
Station 2
3:00 max sled push (@135/95)
rest 30sec
Station 3
3:00 max DB Power snatch (@50/35) alternating