10/30/18

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Hang Power Snatch: 5 X 3, One Set Every 3 Minutes, Ascending Weights

Bootcamp:

EMOM 10

3X:

Push Up on DB's

DB Power Clean

DB Thruster

Conditioning:

21-15-9:

DB Power Snatches

Burpee Box Jump Overs

Auxillary Work:

Rack Pulls: 1 X 10

Bar starts under knee cap. Work up to a weight that you can pull for 4-5 reps.

Then pull 1 rep, rest 10 seconds, 10X