Sunday, July 19, 2015

WARM UP
5 min of joint prep
QM gallop x 4 circles
dorsal push ups x 10
stationary cossacks x 10
diagonal stretch x 30 sec/side


A. Snatch Balance x 5 reps x 3 sets
Approximately 60% of your max snatch. Some of you will be able to go much higher.

B. Every 3 minutes x 6 sets:
Hang Power Snatch x 8 85/135 lbs
Run 200 meters
Ring Dips x 7/15

C1. Trap 3 incline raises @ 3133 x 8-12 reps x 3 sets
C2. Bi-lateral cuban rotations @ 4141 x 8-12 reps x 3 sets
Rest 60 sec after C2.