Training 7-11-2016

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

2 x Power Snatch

*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement

2. Squats


After your second set perform the following: 1×20 @ 45% of your 1rm

*Rest 2 Minutes between efforts
*Do not exceed 82.5% of your working 1rm in weight on your 2×5


12 Minute AMRAP

1 Double KB Deadlift 53/35
1 Double KB Floor Press 53/35
1 Double KB Full Clean 53/35

*Increase one rep to each moment each new round

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