1.09.2015

 In Workout of the Day

Warm Up

  • Jumprope 3 minutes

Dynamic Drills

Then

  • Dislocates x 10
  • Snatch Grip Push Press x 10
  • OHS x 10

Power Snatch Instruction

Workout of the Day

A. 4 Sets

  • A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Double Under x max reps in 30 seconds
  • A3: Side Bridge x 30 seconds per 

B.

Every minute on the minute for 6 minutes:

  • Odd – Thruster x 5 
  • Even – Burpee over the bar x 5

-work up to the weight you will use for “C”.

C.

Complete as many rounds as possible in 6 minutes of the following ascending ladder of:

  • Thruster x 3 (95/65)
  • Burpee over the bar x 3

Increase the reps by 3 each round.

 

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