Training 11-21-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. In 7 sets workout to a Heavy series on the following complex

1 x Snatch, 1 x OverHead Squat

*Rest 60-90 seconds between efforts

*You may build in these efforts

2. Squats 3×3 or 3×5

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

Conditioning:

27-21-15-9

Wallballs
T2Bs

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