Wednesday, May 6, 2015

Warm Up
A. Joint Prep from head to toe x 5 minutes
400 meter run at 60% 
B1. 60 sec resting squat
B2. lizard x 1 length -
B3. Eagle grip hang (either for time - 30 sec- or disclocates or swinging
2 sets

A. 2 hang cleans plus 1 jerk x 5 sets
Go up in weight with each set. Begin at 65-75% of your max.

B. Run 200 meters
KB Snatch x 16 35/55 lbs (all 8 in one arm and then switch)
arms only rope climb x 2
Rest 60 sec
5 sets