Wednesday, November 11th 2015

Wednesday, November 11th 2015

Warm-Up:

 

25 Turkish Get Ups w/ #10-15 Dumbbell

 

Movement Prep:

2 sets of each with empty barbell

OH Squat x 5

Snatch Balance x 5

Hang Snatch Pull x 5

Hang Snatch x 5

 

Strength:

Snatch

80% x 2 x 3

85% x 1 x 2

90% x 1 x 2

 

Conditioning:

For Time:

15-10-5

135 lb Hang Power Snatch
24″ Box Jumps
Strict Pull Up

 

Supplemental:

3 Sets of:

GHD Sit-Ups x 15

Hip Extensions x 10

Death Twist x 20