Training 4-4-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 90 Seconds perform the following

Snatch: 1, 2, 3

*Rest 5 second between the you sets, your double and triple are to be performed as Touch N’ Gos. You may build in these sets if you like
*These may be Power, Split or Full snatches

2. “7 and 7”

Perform 7 Sets of the following Complex at the same weight for all efforts

2 x Push press
5 x Front Squat

*Rest 60 Seconds Between Efforts
*List weight used and Results to comments


3 Rounds

10 Deadlifts 205/135
25 DoubleUnders
10 T2B

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