Monday, June 29, 2015

WARM UP
5 min of joint prep
400 meter run at 60% intensity
10 protracted push ups
ywl x 10 reps (use benches at 30 degree incline)
10 ohs with as narrow grips as possible


A. In 20 minutes find a 1 RM snatch.
Intermediate: in 20 minutes find a 3RM snatch.
Less advanced do 5 sets of 3 reps (power is fine).

B. Every 8 minutes x 3 sets:
thrusters x 25 65/95 lbs
Row x 1000 meters
Box jumps x 25 20/24"