warm up
200m run x 3
then...
PVC snatch warm up
3 pass throughs
3 snatch balance
3 superman pulls to knee
3 superman to hit
3 superman to hit to chest
3 superman hit and drop
2x
Heel drill
Olympic
Snatch from deficit board
80%x 1
85% x 1 x 5
Strength
high bar back squat
1 x 20 H.A.P (Heavy As Possible)
* set must be unbroken to count
*do not be afraid to fail
*bar must remain on back, once bar is racked set is over
Running
15600m run
90 seconds rest
3x
11.1
AMRAP 10
30 double unders
15 power snatches (75lbs/55lbs)
POST ROUNDS AND EXTRA CREDIT TO COMMENTS
