Wednesday, April 17, 2019

Joint Prep x 5 min

A.Low gait x 2 lengths of each

-ape step

-ground kong

B. Every minute on the minute x 1 snatch x 10 sets
Please see whiteboard for your weights.

THen, strip bar 5-10 kg and do 3 snatches on the minute for 3 additional sets

OR:

Every 3 minutes for 5 sets, do:

1 snatch grip deadllift plus 1 hang power snatch plus 1 snatch x 3 reps

OR: OHS x 10 reps

B. For Time:

Run 400 meters

Front Squats x 10 105/155 lbs

Run 400 meters

Burpee box jump overs x 20 20/24”