Training 2-22-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. Dumbbell Snatch Complex

5 x 6 (3r/3l)

Complex = 1 x Dumbbell Power Snatch, 1 x Windmill

*Each rep is 1 x snatch + 1 x windmill, you will perform that 3 times on each side. You may build in these efforts but focus on positioning
*Rest 60 seconds between efforts

2. Squats

2 x 20

*Rest 2 Minutes between efforts
*Squats to be completed at 45-50% of your 1rm

Conditioning:

5 Rounds

Run 100 meters
12 Dead KB Cleans (6r/6l) 70/53
12 Pullups

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