Training 10-05-2015

Warm-up: Joint Mobility/Dynamic


1. Every 60 Seconds perform the following ladder

1 x Power Snatch or Split Snatch, 1 x Overhead Squat

*Every new minute add 1 power snatch or split snatch and 1 overhead squat to your rep count. So your first minute is 1/1, your second is 2/2, you third is 3/3 and so forth until you can no longer complete your work in your given minute
*You will use a set weight for all rounds on this. The weight is your choice but that it may not exceed 70% of your Max power or split snatch

2. Barbell backrack Lunges

3 x 14 (7r/7l)

*Rest 60-90 seconds between efforts
*Perform all reps on your right leg first then all legs on your left, do not exceed 35-45% of your 1rm Squat



Double Kettlebell Swing 70/53
Burpee Pullups
Box Jump 24/20

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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