Training 10-10-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (non-dominate leg), 1 x Split Snatch (dominate leg), 1 x Behind the Neck Push Press

*Begin your first round at a load not exceeding 95/65 and build each round focus on explosive, crisp clean movement

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

On the completion of you last set perform the following: Squat 1×20 @ 45% of your 1rm

*Rest 2-3 Minutes between efforts
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 80% of your working 1rm in weight

Conditioning:

15 Minute AMRAP

Run 200 Meters
10 Pullups
1 RopeClimb
5 Burpee Box Jump Overs

*Increase Rope Climb one 1 Rep each Round

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