9.23.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

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

Power Snatch Instruction

Workout of the Day

A. 5 Sets

  • A1: Hang Power Snatch x 1.1.1.1 – Rest 5-10 seconds between singles
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds
  • A3: Nose to Wall HS Hold x 45-60 seconds (Shoulder Tap x 20 if possible) – Rest 60 seconds

B.  For time:

  • Double Under x 50
  • Burpee x 10
  • Double Under x 40
  • Burpee x 10
  • Double Under x 30
  • Burpee x 10
  • Double Under x 20
  • Burpee x 10
  • Double Under x 10
  • Burpee x 10

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