Saturday, August 15, 2015

WARM UP
5 min joint prep
2 position weighted stick pull over x 10 reps plus 10 sec hold in both positions
FM over the ball x 2 reps (each eccentric and concentric should take 60 sec).
20 stationary cossacks

A. Snatch Balance x 5 sets of 3 @ 60-70% of your max. Rest 2 minutes

B. 3 Rounds for Time:
Kipping chest to bar pull ups x 5
Ground to overhead x 5  85/135 lbs

Rest 4 minutes

C. 5 Rounds for Time:
Kipping hspu x 5
hang power snatch x 10 65/95 lbs

Rest 6 minutes

D.  7 Rounds for Time:
      Run 200 meters
     Wall Balls x 12 14/20 lbs