Monday August 22 2016

WEAR SOCKS TODAY

snatch copy

Warm up

  • 10 goublet squats with 3 point contact
  • 10 double bounce moutian climbers with 2 sec hold each leg
  • banded pulls, pushes and medial raises
  • corner hip and ankle release with bands 1 min each position

Strength

A) Back Squat 4×4 @ 70%,
1×3 @ 75%,
2×2 @ 80%,
1×1 @ 90%

B) For Time

15-12-9-12-15 – DB Thruster @ 65/45lbs/ DB push press – C2B Pull-up/ pull ups or rings – Burpee
NFT C1) Sled Pull – 4x50ft (heavy) rest 30sec C2) Legless Rope Climb/ regular rope climbs/lying down/hanging – 4x15ft; rest as needed